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Throwers Ten Exercise Program

Active training of the scapula muscles. Two exercises are shoulder shrugs and pinching your shoulder blades. Do 3 sets/10 reps for each exercise.

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Throwers Ten Exercise Program


Chair

Table to support your body

1 Light Resistance Band Tube (can be purchased at a sporting goods store for less than $10)

1 Towel
In Season:
For each exercise perform 1 set of 10 repetitions 1-2 days/week
Out of season:
*For each exercise perform 2 sets of 10 repetitions 2-3 days/week*
When performing exercises, you should not experience pain during or after the exercise. If you do, seek medical
evaluation.

1a. Diagonal Pattern Extension:
Involved hand will grip tubing handle overhead and out to the side. Pull tubing down and across your body to
the opposite side of leg. During the motion, lead with your thumb.


1b. Diagonal Pattern Flexion:
Gripping tubing handle in hand of involved arm, begin with arm out from side 45º and palm facing backward.
After turning palm forward, proceed to flex elbow and bring arm up and over involved shoulder. Turn palm
down and reverse to take arm to starting position.

Throwers Ten Exercise Program





2a. External Rotation at Waist:
Stand with involved elbow fixed at side, elbow at 90º and involved arm across front of body. Grip tubing
handle while the other end of tubing is fixed. Pull out arm, keeping elbow at side. Return tubing slowly and
controlled.


2b. Internal Rotation at Waist:
Standing with elbow at side fixed at 90º and shoulder rotated out. Grip tubing handle while other end of
tubing is fixed. Pull arm across body keeping elbow at side. Return tubing slowly and controlled.



3a. (Optional) External Rotation at Shoulder Level:
Stand with shoulder abducted 90º. Grip tubing handle while the other end is fixed straight ahead, slightly
lower than the shoulder. Keeping shoulder abducted, rotate shoulder back keeping elbow at 90º. Return
tubing and hand to start position.

3b. (Optional) Internal Rotation at Shoulder Level:
Standing with elbow at side fixed at 90º and shoulder rotated out. Grip tubing handle while other end of
tubing is fixed. Pull arm across body keeping elbow at side. Return tubing slowly and controlled.