- Jayson Hunter, (edited and restructured for WebBall by Richard Todd)

These arm care exercises can be completed by picking 2-4 exercises and doing 1-2 sets x 15-20 repetitions every other day.  For other tips on how to structure a program of sets and reps, check out WebBall's pyramid training charts.
To see some of these exercise demonstrated in standing position using an Arm Strong trainer, click here. Note: You can get surgical tubing from a medical supply house, or use baseball-specific products such as ArmStrong and J-Bands. To help ypu visualize arm-care exercises, DH Sports who makes the Armstrong has prepared a series of video clips.

Internal Rotation

Use surgical tubing.

1. Secure door strap at approximately waist height.
2. Stand 2-3 feet away from door strap or attachment point with the working arm facing the band. Feet should be shoulder width apart with knees slightly bent.
3. Start position: Grasp band and flex elbow 90° keeping elbow in at side. Forearm should be rotated outward with fist pointing towards attachment of band.
4. Rotate arm inward keeping elbow at 90°. Step away from door to increase resistance if needed.
5. Return to start position.
6. Remember to keep elbow firmly secured to side. You may put a rolled towel between the elbow and side to facilitate rotation and secure form.

External Rotation

Use surgical tubing.

1. Secure door strap at approximately waist height.
2. Stand 2-3 feet away from door strap or attachment point with the working arm facing away from band. Feet should be shoulder width apart with knees slightly bent.
3. Start position: Grasp band and flex elbow 90° keeping elbow in at side. Forearm should be rotated inward with fist pointing towards attachment of band.
4. Rotate arm outward keeping elbow at 90°. Step away from door to increase resistance if needed.
5. Return to start position.
6. Remember to keep elbow firmly secured to side. You may put a rolled towel between the elbow and side to facilitate rotation and secure form.

Shoulder Extensions

Use surgical tubing.

1. Secure door strap or tubing approximately waist height.
2. 2-3 feet away from tubing attachment point with feet shoulder width apart at a staggered stance.
3. Start position: Grasp handle or tubing with a neutral grip (palms facing body with thumb pointing forward). Arm should be extended forward as shown.
4. Extend arm back keeping elbows straight and moving only at the shoulder joint.
5. Return to start position.
6. Remember to keep elbow close to body. Keep back and head straight. This exercise can be done bilaterally.

Scapular Retractions - Prone

1. Lie face down on floor, bench, or stability ball.
2. Start position: Position arms perpendicular to body like the letter "T" with thumbs pointing up and elbows straight.
3. Raise arms up by squeezing shoulder blades together.
4. Return to start position.
5. Remember to keep head in neutral position. If positioned on floor or bench, place a rolled towel under forehead.

Prone Shoulder Extensions

1. Lie face down on floor, bench, or stability ball.
2. Start position: Position arms to side of body with thumbs pointing down.
3. Raise arms up toward hips and squeeze shoulder blades together at top of movement.
4. Return to start position.
5. Remember to keep head in neutral position. If positioned on floor or bench, place a rolled towel under forehead.

Shoulder Flexion

supraspinatus

1. Stand with feet shoulder width apart and knees slightly bent.
2. Start position: Grasp dumbbells with thumbs pointing down with arms hanging halfway between hip and naval.
3. Raise arm to shoulder level keeping elbows straight and thumbs down.
4. Return to start position.
5. Remember to keep back and head straight in a neutral position. Keep shoulders stabilized by squeezing shoulder blades together.