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Top 10 Reasons Not to Return to Sport
- You have not been cleared by your healthcare provider (MD/PT/ATC)
- Pain at rest, with carrying, or with holding objects
- You are unable to walk, run, and jump without pain
- Pain with any portion of the throwing motion, including pain after throwing (muscle soreness/fatigue is okay)
- Lack of confidence in your ability to throw without hurting yourself; distinct loss of accuracy or velocity
- Your arm feels “unsteady” or “unstable”
- Your arm fatigues during team warm-ups or after long-toss warm-ups
- You stiffen/tighten up more than normal after practice
- You notice numbness/tingling during or after practice/throwing
- A loss of grip strength with or without throwing
General Core Stabilization
Planks: static planks are a good start to improve core stability. It is important to keep your spine in a neutral position and keep core muscles activated. 3×30” on each side.
Dynamic planks: adding arm or leg movements to planks can help improve dynamic core stability and challenge your core once static planks become easy.
Walking Lunges with baseball bat: helps to improve core stability, leg strength and scapular stability. Focus on keeping shoulder blade stable by pulling it down into your back pocket, while holding bat in the air. 2×10
Single leg balance with ball toss to partner: Focuses on balance with dual task of throwing, which is ideal for baseball players.
Single leg bridges: Focuses on core strength, balance, and endurance.
Warm-Up Arm Stretches
*do this after you have warmed up for 5-10 minutes, but before you throw
Wrist Extensor Stretch
Use one hand to stretch the other, fingers down. You are looking for a stretch along the forearm. Hold 30 seconds.
Pectoral Stretch
Standing, use a fence or pole to help stretch your arm out to the side, rotating your body away. You are looking for a stretch in the front of your chest. Hold 30 seconds.
Wrist Flexor Stretch
Use one hand to stretch the other, fingers up. You are looking for a stretch along the forearm. Hold 30 seconds.
Lat Stretch
Standing, grab onto a pole or the fence. Sink back into your hips so that the arm is straight. You should feel a stretch underneath the arm. Hold for 30 seconds.
Sleeper Stretch
Lay on your side, pinning your shoulder blade down. Roll onto your shoulder and gently press down, bringing your palm towards the floor. You should feel a stretch behind the shoulder or into the arm. Hold 30 seconds.
Cross-Body Stretch
Lay on your side, pinning your shoulder blade down. Roll onto your shoulder and gently lift your elbow up away from the floor. You should feel a stretch behind the shoulder. Hold 30 seconds.
Triceps Stretch
Bend your elbow and lift your arm up over your head. Gently stretch the elbow higher with your other hand. Hold for 30 seconds.
Dynamic Warm-Up Stretches
*for best results, jog 5-10 minutes before dynamic stretches
Quad Stretch
In a walking motion, grab your ankle with the same side hand and bring it towards your back. Reach up with the opposite hand towards the sky. Finish up on your toes, alternating each step.
Knee Hug Stretch
In a walking motion, bring one knee up towards your chest and use your arms to stretch it towards your chest. You can come straight up and you can come up and across. Alternate legs with each step.
Lunge with Side Bend
In a walking motion, lunge forward while keeping good control over your hips, knees, and back. Once into the lunge, side bend to one side, reaching up with the opposite arm. Alternate legs and arms as you go.
Toy Soldier Stretch
In a walking motion, kick one leg forward and reach with the opposite arm, trying to touch your toe. Focus on keeping your back as straight as you can and keeping well balanced.
Lunge with Rotation
In a walking motion, lunge forward while keeping good control over your hips, knees, and back. Once into the lunge, twist each direction as far as you can go comfortable. Alternate each leg as you go.
Walking Dead Lift Stretch
In a walking motion, keep your back flat and lean your trunk forward while lifting one leg up behind you. You can bring your arms out to the side to help with balance. Keep your back flat while you perform this stretch. If you cannot get to flat without bending through your back, go only as far as you can control.
Arm Strengthening Exercises
Prone Robbers
Begin lying on your stomach, bending your elbows so that they make a “W” position. Pinch your shoulder blades together, and then lift your arms. Keep your palms pointed down. Repeat for 2×10.
Prone T
Begin lying on your stomach, bringing your arms up to the side so that they make a “T” position. Pinch your shoulder blades together, and then lift your arms. Keep your palms pointed down. Repeat for 2×10.
Low External Rotation with Band
Standing with a small towel rolled up between our elbow and your side, pull out against a resistance band. Keep your elbow at a 90⁰ angle and your wrist straight. Repeat for 3×15.
Lower Trapezius with Band
Holding one band in each arm, keep your palms forward and your elbows straight. Pull the bands back so they are even with your sides, then control it back to the resting position. Repeat for 3×15.
Hand Taps
Starting in a plank position, push your shoulders up. Hold this position and tap one hand on the other 10x each. Repeat for 2 sets.
Prone Y
Begin lying on your stomach, bringing your arms up to the side so that they make a “Y” position. Pinch your shoulder blades together, and then lift your arms. Keep your palms pointed down. Repeat for 2×10.
Robbers with Band
Begin standing, holding a band in both hands (you can use two bands attached to the wall instead of a single band). Pull the band apart so that both arms make a “W” shape. Repeat for 3×15.
You can attach your resistance band or sport cord to the fence for the band exercises.
General Body Strengthening
Squats
Standing with your feet shoulder width apart, squat down by sinking your weight into your hips and bending your trunk forwards. Keep your back flat and repeat for 2×20.
Skip for Height
Skip down and back, focusing on driving your body up to get the maximum height possible. Repeat for 2×10.
Calf Raises
Standing on one leg, lift up onto your toe and control the descent. Repeat for 2×15 on each leg.
Split Squat
Starting with your legs spread front and back, drop straight down into lunge. Then push up and come straight up. Repeat for 2×15 on each side.
Lateral Lunges
Starting with your legs slightly wider than shoulder width, squat down towards one leg so that your weight is on one leg. Keep your knee and hip in a straight line and your back flat. Alternate sides for 2×15.
Skip for Distance
Skip down and back, focusing on driving your body up to get the maximum height possible. Repeat for 2×10.
Clams
Starting on your side with your hips, knees, and ankles stacked. Lift the top knee up without letting your back/hips roll backwards. Repeat 2×15 on each side.