Rotator Cuff Exercises – The Rubber Arm Series – You Need A Plan

 

Do You Want a Shoulder That Never Gets Sore?

Rotator cuff exercises have been around for years. In sports, the higher level you compete, the more attention is paid to joint stability, mobility and small muscles.

As it should be.

Today I am starting a series of post (The Rubber Arm Series) about the most important joint in a pitchers body, the rotator cuff.

Flexibility and Strength

Regarding the rotator cuff, there is two places to focus, flexibility and strength. Specifically posterior cuff strength. We are going to get into posterior cuff strength later.

For now, let’s talk about flexibility and how to set up your arm for maximum health and fast recovery.

Have An Exact Routine

Every single time you throw, you should consider an exact routine to get your arm loose and prepared to throw.

Not just a few short throws to get your arm moving. I am talking about a full body dynamic warm up routine.

When your entire body is loose, that is when you should stretch your arm.

This will mean you have your heart rate up, and your core body temperature raised. This routine promote a healthy consistency that adds to total body longevity. Elite athletes have an exact warm up routine. Especially big league athletes. Some guys may change up their routine a small amount based on feeling. But mostly, each athletes routine is exactly the same. 

Go early to a MLB game. You will see everyone warming up. And I can almost guarantee, they do the exact same routine every day. I sure did.

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Consistency with your routine is important. Every…single… day. It was my secret to consistent health.

After your body is fully warmed up, move into rotator cuff exercises.

MatureSelfreliantAtlasmoth

I have no idea but Bartolo is doing here, but I know he has a reason.

So what rotator cuff routine did I do? 

Here is where I started

Arm Circles Forward – Small

 

Arm circles forward small

Instructions: Stand straight and hold your hands level with your shoulders. Make a 90-degree angle to the floor. This is the starting positing for your exercise. Now slowly make small circles with both arms in forward-pointing position.

Your palms should be facing down.

Focus: You should focus on keeping your body straight and make a complete circular motion.

Feeling: You will feel pressure in the biceps and triceps and the full movement of the rotator cuff. The movement of the arms will give warm up and loosen the shoulder joint.

Key points: Maintain a proper posture and stretch your arms completely in a 90-degree angle. Keep a constant pace while making smaller circles. Keep your breathing normal and take your time to easily complete one rotation. At a circle, which is smaller in diameter, there will be less tension created between the arm function and rotation. This version of exercise is used to loosen the arm and shoulder muscles. During the exercise, inhale from the nose and exhale from the mouth.

Time or Reps: Repeat this process 10 times, making circular motions in a forward direction.

Difficulty level: 1 

Would you like Zach’s rotator cuff routine? 

“18  Rotator Cuff Exercises For Every Day Shoulder Health” 

The essential 18 rotator cuff exercises, Zach did these every day. Check them out here for free. click here 

The best part about the arm circles forward is the direct impact on your rotator cuff. You can get it loose, and increase blood flow.

Do not discount this move as to simple. With good posture and focus, you can increase the effect of this exercise, and  set up the rest of your rotator cuff warm up routine.

Next your should progress the movement to bigger circle.

Arm Circles Forward – Big

Arm circles forward big

Instructions: Stand straight and hold your hands out the same level as your shoulders. Make a 90-degree angle to the floor; this is the starting positing for the exercise. Slowly make progressivly larger circles with both arms in a forward position. When making large circles, your arms, neck and back shoulders are in constant motion to providing loosen to the shoulders muscles.

Focus: You should focus on keeping your body straight and on making a complete circular motion.

Feeling: You will feel pressure in the biceps and triceps and the full movement of the rotator cuff. The movement of all four muscles will give stability and support to the shoulder joint.

Key points: Maintain a proper posture and stretch your arms completely in a 90-degree angle. Keep a constant pace while making larger circles. Keep your breathing normal and take your time to easily complete one rotation. During a larger circle, there is more tension created between the arm function and rotation. During the exercise, inhale from the nose and exhale from the mouth.

Time or Reps: Repeat this process 10 times, making a progressively larger circular motion in a forward direction.

Difficulty level: 1

Arm Circle Backwards

Now you should execute this exact same exercise, but circle your arms backwards and keep your palms up.

Focus on keep this move under control. You should now be set up for the next moves.

You should already feel it your shoulders!


 Summary

1 – There is two important points to this post. Your arm needs to have a consistent routine. Involving a full body warm up and exact rotator cuff exercises.

2 – The pointed arm circle, is a great way to start off your warm up routine.

This move may seem simple. But the importance is huge. If you can maintain a throwing program with your arm under that same conditions, you will greatly increase your chances at health and success. It is very important that your routine be the same, every single time!


 Next post:

The next post we will move into static stretches that isolate certain parts of the shoulder.

To read the next post in this series, entitled “Rotator Cuff Exercises – The Rubber Arm Series #2 – Static Stretches” Click Here


 

You are now one step closer, to having a rubber arm.

Stay tuned and share this with a friend. Especially someone who needs a strong, durable and healthy rotator cuff.

Thanks for reading,

Pitching

 

 

 

PS: Do you want the exact routine I used, every day, to prepare to throw?

Grab your free copy of the ebook – “18  Rotator Cuff Exercises For Every Day Shoulder Health” click here

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