Rotator cuff and scapular problems
Throwers Ten Program (adapted for non throwers)
The Throwers Ten Program is designed to exercise the major muscles necessary for throwing. The program’s goal is to bee an organized and concise exercise program. In addition, all exercises included are specific to the thrower and are designed to improve strength, power and endurance of the shoulder complex musculature.
DIAGONAL PATTERN D2 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. Perform ____sets of ____ repetitions ____ times daily
DIAGONAL PATTERN D2 FLEXION
Gripping tubing handle in hand of involved arm, begin with arm out from side 45 degrees and palm facing backward. After turning palm forward, proceed to flex elbow and bring arm up and over uninvolved shoulder. Turn palm down and reverse to take arm to starting position. Exercise should be performed in controlled manner. Perform ____ sets of ____ repetitions ____ times daily
EXTERNAL ROTATION AT 0 DEGREES ABDUCTION
Standing with involved elbow fixed at side, elbow at 90 degrees and involved arm across front of body. Grip tubing handle while the other end of tubing is fixed. Pull out with arm, keeping elbow at side. Return tubing slowly and controlled. Perform ____ sets of ____ repetitions ____ times daily
INTERNAL ROTATION AT 0 DEGREES ABDUCTION
Standing with elbow at side fixed at 90 degrees 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. Perform ____ sets of ____ repetitions ____ times daily
SHOULDER ABDUCTION AT 90 DEGREES
Stand with arm at side, elbow straight, and palm against side. Raise arm to side, palm down, until arm reaches 90 degrees ( shoulder level). Hold 2 seconds and lower slowly. Perform ____ sets of ____ repetitions ____ times daily
SCAPTION, INTERNAL ROTATION
Stand with arm at side, elbow straight, and palm against side. Raise arm to side, palm down, until arm reaches 90 degrees ( shoulder level). Hold 2 seconds and lower slowly. Perform ____ sets of ____ repetitions ____ times daily
PRONE HORIZONTAL ABDUCTION (Neutral)
Lie on table, face down, with involved arm hanging straight to the floor, and palm facing down. Raise arm out to the side, parallel to the floor. Hold 2 seconds and lower slowly. Perform ____ sets of ____ repetitions ____ times daily
PRONE HORIZONTAL ABDUCTION ( Full ER, 100 degrees ABD)
Lie on table, face down, with involved arm hanging straight to the floor, and thumb rotated up (hitchhiker). Raise arm out to the side with arm slightly in front shoulder, parallel to the floor. Hold 2 seconds and lower slowly. Perform ____ sets of ____ repetitions ____ times daily
Tuesday, 3 sets 15 reps—remember to retract your scapulas while doing all exercises