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Tubing exercises can strengthen the shoulder muscles.
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Baseball players can benefit from a basic strength training program that reduces their risk of injury and improves their performance. Specific exercises that focus on the core and the rotator cuff muscles are particularly effective for those who play this sport. Elastic tubing, which is easily portable and inexpensive, is an effective tool to use for these exercises.
Twist the Torso
Core strength is important for throwing and running the bases in the uneven sand. The tubing twist engages the abdominal and oblique muscles in the torso. Loop the tubing around a pole, bar or other secure object. Stand sideways to the pole and hold both handles in both hands. Draw your belly muscles in to brace the abdominals. Bend your knees softly and push the hips back slightly. Rotate your torso and arms to the outside and slowly return to the starting position. To increase the difficulty, step out farther from the pole. Repeat for 12 to 15 repetitions and then repeat facing the other direction.
Pull The Tubing Down
The tubing pull down engages the core, shoulder and upper back muscles. Loop the tubing over a pull up bar or the top of a squat rack. Face the bar and hold one handle in each hand with your arms lengthened in front of your shoulders and your palms facing down. Engage your core muscles and lower your arms down to your sides with your arms almost straight through the whole movement. As you lower your arms from your shoulders, draw your shoulder blades in toward one another. Slowly return to the top and repeat for 12 to 15 repetitions.
Rotate the Shoulder Externally
Strengthening the external and internal rotator muscles in your shoulder is important for injury prevention. To focus on the external rotators, loop one handle of the tubing through the other around a pole so that only one handle is available for you to hold. Face sideways with your left side closest to the pole. Hold the free handle in your right hand with your arm bent at the elbow and your right forearm reaching across your stomach. Without moving your right upper arm, rotate your right forearm to the right side of your body. Slowly return the forearm back across your torso and after repeating 12 to 15 repetitions, face the other direction and repeat this exercise with your left arm.
Rotate the Shoulder Internally
You can strengthen your internal shoulder rotators by performing the previous exercise with an opposite movement. Start with the same set-up. With your left side closest to the pole, place the free handle in your left hand. Stand with your left forearm pointing toward the pole with your arm bent at the elbow so it forms a 90-degree angle. Once again, keep the upper arm by your side and rotate your left forearm toward your right side until the forearm is reaching across your stomach. Slowly rotate your forearm back and do 12 to 15 repetitions before you turn around and work the right arm.