Shoulder Stabilization Exercises for Baseball and Softball Players
The most common injuries athletic trainers see in baseball and softball players are rotator cuff tears, labral tears and shoulder instabilities. These types of injuries result from improper shoulder strengthening.
Many players believe that “hitting the weights” and “bulking up” is the key to being able to throw the perfect pitch, or make the perfect throw from the outfield, but being strong is only one factor to reducing injuries.
Strengthening your larger muscles that encapsulate the shoulder only stabilizes the joint to a certain degree. If there is laxity or looseness present within the shoulder joint, you are more likely to sustain an injury. To avoid injuries from occurring, one has to focus on the intrinsic or deep muscles that provide the most shoulder stabilization. These muscles are known as your rotator cuff, which is made up of four distinct muscles.
So, how can baseball and softball players strengthen these muscles to avoid injury? Here are four simple exercises an athlete can perform to strengthen the rotator cuff and improve shoulder stabilization, using only a rubber resistance tube such as a TheraBand and a partner (optional).
1. Internal Rotation
For internal rotation, start by securing the rubber tubing to a door by closing one end in the side of the door. If you would like to use a partner, have them hold the opposite end of the tubing instead of placing it in a closed door. Stand a few feet away, with your back to the door. Position your arm so that it is bent at a 90 degree angle. Your forearm should be perpendicular to the floor and your upper arm parallel to the floor. While holding the tubing in your hand, rotate your forearm forward until it is parallel to the floor, then return to starting position.
2. External Rotation
The setup for external rotation is the same as the previous exercise, except you will be facing the door. A partner can be used the same way as well. Position your arm so that it is bent at a 90° angle. Your forearm should be perpendicular to the floor and your upper arm parallel to the floor. While holding the tubing in your hand, rotate your forearm backwards until it cannot rotate any further, then return to the starting position.
3. Reach and Pull
Some of your deep muscles in the shoulder can be hard to target, but the reach and pull exercise does a great job at hitting those deep muscles for better shoulder stabilization. Start with the tubing behind your back while holding each end. Bend your elbows and tuck them at your sides. From this position, punch both arms forward at an angle. When returning back to starting position, bring your arms back down to your side. For more resistance, you can utilize your partner by having them pull on the back of the band when returning back to the starting position to add resistance in the opposite direction.
4. Forward Step with Scapular Punch
For this exercise, stand with one arm straight out in front of you while holding the tubing behind you. It can be held by your partner, or by closing one end in a door. Step forward with the opposite leg, without bending the elbow, and shift your shoulder forward. Then shift your shoulder back and step backwards to return to the starting position.
Each of these exercises can be performed in three sets of 10 repetitions. By implementing these simple shoulder stabilization exercises into your daily training routine, not only will your shoulder become more stable, but you can reduce the risk of injuries.