Program ten throwers

Slowly raise arm, bending elbow, and bring dumbbell as high as possible. Hold at the top for 2 seconds, and then slowly lower. Slowly raise arm, bending elbow, up to the level of the table. Pause one second. Hold at the top for 2 seconds, then slowly lower taking 2 to 3 seconds. Begin with both arms straight ahead and grasp the stretch band. Hold at the top for 2 seconds then return slowly to starting position. Grasp stretch band with both hands and rotate both shoulders outward, rotating thumbs until parallel with floor.

Hold for 2 seconds then return to starting position. Supporting the forearm and with palm facing downward, raise the weight as far as possible. Supporting the forearm and with palm facing upward, lower the weight in hand as far as possible and then curl it up as high as possible.

Forearm should be supported on table with wrist in neutral position. Using a weight or hammer, roll your wrist taking palm up. Hold for a 2 count and return to starting position. Hold for 20 seconds and repeat 3 times. Water St. Pittsburgh, PA Health Alert:. Read the Latest. Prone Horizontal Abduction Neutral Lie on table, face down, with involved arm hanging straight to the floor and palm facing down.

Prone Rowing Lie on your stomach with your involved arm hanging over the side of the table, dumbbell in hand and elbow straight. Prone Rowing into External Rotation Lie on your stomach with your involved arm hanging over the side of the table, dumbbell in hand and elbow straight.

Prone horizontal abduction 6. Seated press-ups 7. Prone rowing 8. Push-ups 9. Wrist exercises. For a detailed step-by-step guide with pictures for each exercise, check out this page from Muhlenberg College. If it is too late and you have already sustained a shoulder injury, help is just a phone call away at Orthopaedic Specialty Group.

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