D2 Archives - PT & ME

In this third intallment of our series to prevent throwing injuries, we examine the proper ways to exercise and prevent throwing injuries in baseball. If you have any sudden significant increase in pain, swelling, or discoloration while performing or following exercise, discontinue immediately and contact your primary care provider.

INTERNAL ROTATION WITH SHOULDER AT 90 DEGREES OF ABDUCTION
Attach band high up on a doorway and face away from door. Hold band and move your arm out sideways away from your body until your arm is parallel with the ground. Bend your elbow to 90 degrees and point your fist toward the ceiling. Rotate from your shoulder bringing your hand forward while keeping your arm parallel to the floor and your elbow bent to 90 degrees.

EXTERNAL ROTATION WITH SHOULDER AT 90 DEGREES OF ABDUCTION
Attach band high on a doorway and face toward the door. Hold band and move your arm out sideways away from your body until your arm is parallel with the ground. Bend your elbow to 90 degrees and point your fist toward the door. Rotate from your shoulder bringing your hand away from the door while keeping your arm parallel to the floor and your elbow bent to 90 degrees.

SHOULDER INTERNAL ROTATION AT SIDE
Attach band to the doorway at chest height. Stand perpendicular to the doorway with the arm you are exercising closest to the door. Keep your arm at your side with a towel roll under the arm and bend the elbow to 90 degrees. Bring your hand toward your stomach while keeping the elbow bent to 90 degrees.

SHOULDER EXTERNAL ROTATION AT SIDE
Attach band to the doorway at chest height. Stand perpendicular to the doorway with the arm you are exercising furthest from the door. Keep your arm at your side with a towel roll under the arm and bend the elbow to 90 degrees. Bring your hand away from your stomach while keeping the elbow bent to 90 degrees.

This information was written by Advance Rehabilitation Physical Therapy, an outpatient physical therapy group with 24 locations in Georgia and Florida. Advance Rehabilitation is a physical therapy practice that focuses on providing the highest quality rehabilitation services. We specialize in physical therapy, sports medicine, industrial rehabilitation and athletic training. Our staff includes highly-trained professionals that serve as a bridge between injury and recovery to help patients get back to pre-injury status as quickly as possible. For more information click here.

See the entire Guidelines to Prevent Throwing Injuries series here:

In this new monthly series we examine the proper ways to exercise at the gym from start to finish. If you have any sudden significant increase in pain, swelling, or discoloration while performing or following exercise, discontinue immediately and contact your therapist at your next therapy session.

SCAPULAR STRENGTHENING

START POSITION
• Lay face down on the edge of the bench with arm hanging downward
• Rolled towel under forehead for support

ENDING POSITION
Arm raised straight to your side no higher than the torso with palms facing down

DON’T
• Arch your back when lifting dumbbell
• Lay with face turned sideways
• Raise the dumbbell too high

EXTERNAL ROTATION – SIDE LYING

START POSITION
• Side lying with elbow at 90⁰ bend
• Support the head and rolled towel under arm holding dumbbell

ENDING POSITION
Side lying with external rotation at the shoulder until you feel an anatomical stop at the shoulder (about 45⁰); keep elbow bent

DON’T
• Create rotation at the torso
• Don’t raise the arm from the towel

EXTERNAL ROTATION – PRONE

START POSITION
• Lay face down with head facing to the side
• Forearm hanging off table with elbow bent to 90⁰
• Bicep is on the bench and supported by a towel

ENDING POSITION
About 45⁰ of external rotation

DON’T
• Externally rotate past 45⁰
• Raise arm from the towel

D2 FLEXION

START POSITION
• Standing with feet shoulder width apart
• Hold handle with arm crossing body to opposite side
• Palm facing body.

ENDING POSITION
• Arm raised slightly above the shoulder (about 120⁰ which is slightly higher than shown) with thumb facing upward
• Creating a “disco” motion

DON’T
• Let thumb face sideways or downward at end of exercise
• Lean backwards or sideways to assist in exercise
• Shrug shoulders

This information about how to exercise at the gym was written by STAR Therapy Services, an outpatient physical therapy group with six locations in Houston, Texas. At Star Houston Therapy Services, their number one priority is the patient. They strive to provide individualized treatment with hands-on, compassionate care. They perform comprehensive evaluations and encourage patient input for treatment planning and goal setting. For more information click here.

View the complete Exercising Do’s and Don’ts series below:

Tag Archives: D2

Guidelines to Prevent Throwing Injuries

At the Gym: Exercising Do’s and Don’ts