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Trainers Corner: Pitchers Armcare - Post Throwing Recovery

July 29, 2016

TRAINERS CORNER: WEEKLY BLOG WITH NUNZIO SIGNORE

By Nunzio Signore (BA, CPT, NASM, PES, FMS)
Strength & Conditioning Expert

When PBR invited us to contribute articles in regards to strength and conditioning into a weekly column, we were both flattered and impressed. You see, many people miss the boat on the importance of strength training for baseball players.  Training year round will not only improve performance but help reduce the risk of injury as well.  In addition to articles on strength, we will be posting info about mobility and stability work, speed training and nutrition as well.

Enjoy, and feel free to contact us with any questions at any time (845) 712-5415.

When you work with as many pitchers as we do, you hear the same complaints day in and day out. Things like “my shoulder hurts right here” or “my elbow hurts when I try to straighten my arm.  Learning how to take care of your arm, shoulder and body as a pitcher should be a top priority. Both pre- and post- arm care are equally important.

You can think of pre/post throwing arm care in 5 Parts:

  • Part 1 - Soft Tissue Quality (Foam Rolling)

  • Part 2 - Mobility

  • Part 3 - Band Activation

  • Part 4 - Movement Prep

  • Part 5 - Post Throwing Recovery

In this final segment of Pitchers Arm Care, we are going to cover a much overlooked piece of the puzzle, Post Throwing Recovery. Forces from even just one outing, whether it be a bullpen or an actual game can reduce IR (internal rotation) of the shoulder and lead leg hip by as much as 10 degrees. If we don’t get back some of that IR post-throwing, it can result in a gradual loss of motion that builds up week-to-week, eventually coming to a head in the form of anterior shoulder pain, medial or lateral elbow pain or even low back pain.

1. Deep Squat Breathing - This exercise works to “Turn off” tension in the lat and lower lumbar area while helping to reset the body prior to our recovery work. We perform this first to help put us in a better position to get the most out of the upcoming recovery work. YouTube link: https://youtu.be/bX2_Rz9w62o    

Deep Squat Belly Breathing


2. Wrist Stretch (supination/pronation) -  There’s a lot of stuff crammed into a small amount of space at the elbow joint (roughly 16 muscles crossing the elbow).  Soft tissue restrictions commonly occur where muscles, tendons and bone all come together so the elbow is a location where a lot can go wrong. During transition from the cocking to the acceleration phase, the flexors and pronators are holding on for dear life in order to keep it all together at the elbow joint.  After a bout of throwing they can get a bit tight and cranky.

YouTube link: http://youtu.be/nW89f2ai-Dc (supinated)

YouTube link: http://youtu.be/C7OuEmOVoPY (pronated)
 


(Supinated)

(Pronated)


3. Lying Knee-to-Knee - The shoulder isn’t the only place pitchers lose internal rotation. The lead leg can also get pretty banged up from deceleration forces, losing IR in the process. This will help get it back. YouTube link: https://youtu.be/p3q3a_Sueqo




4. Tri-Planar Hamstring - There are three separate muscles that comprise the hamstring, each being responsible for a different movement pattern. So, just doing the classic hamstring stretch is only getting a third of the job done.  YouTube link: https://youtu.be/NC0X-QXADis



  

5. Side Lying Cross Body Stretch - This stretch is much less provocative than the common “sleeper stretch” because it offers more stabilization of the scapula allowing just the posterior shoulder to be stretched. Keep shoulder blades down and locked (30 sec on the throwing shoulder only). YouTube link: http://youtu.be/8RXHpuyCpdU 


6. Quadruped Add Mobilization - Pitching off a mound can create tightness in the adductors from continually stabilizing the body during the “stride phase” of the delivery. YouTube link: http://youtu.be/lTyKm3BiVmk


7. Quadruped T-spine Mobilization -  T-spine mobility is key for so many things, including hip and shoulder separation, assisting in layback during the cocking phase and helping the arm decelerate across the body, relieving much stress on the anterior portion of the shoulder. YouTube link:  http://youtu.be/CuJEQA7xib0

See ya in the gym.

Nunzio Signore (Owner Operator at RPP)
Rockland Peak Performance
174 Route 17 North
Sloatsburg, New York 10974
(845) 712-5415


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