Shoulder Pain Exercises - Pitchers Endurance Exercise


The pitchers endurance exercise is a crucial exercise when rehabilitating a shoulder injury. It specifically targets the rotator cuff muscles without adding stress to the shoulder structures. It can also serve as an excellent warm up exercise prior to heavier lifting or prior to starting your sport.


Begin with a therapy band with our arms to your sides, your elbows at 90 degrees, and your palms facing up holding the band. Externally rotate your arms out without letting your upper arms move away from your body. Make sure to pinch your shoulder blades down and back.


Perform this movement for 10 - 12 repetitions and move to the next movement.


Holding the therapy bands with your palms down and your arms fully extended in front of you, slowly extend your arms out until the band reaches your chest. Pause and the end range of motion and pinch your shoulder blades down and back.


Perform this movement for 10 - 12 repetitions and move to the next movement.


Then, immediately move to the next exercise with your fully extended arms above your head, palms facing away from you, slowly bring your arms out to the sides with the band behind your head to the top of your back. Pause at the end range of motion and pinch your shoulder blades down and back.


Perform this movement for 10 - 12 repetitions and move to the next movement.


Finally, immediately move the the next exercise with your fully extended arms above your head but slightly in front of you, palms facing away form you and slowly lower the band to the bridge of your nose or forehead.

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