Rotator Cuff and Scapular Problems
Throwers Ten Program (adapted for non throwers)
The Throwers Ten Program is designed to exercise the major muscles necessary for throwing.
The program’s goal is to be an organized and concise exercise program.
In addition, all exercises included are specific to the thrower and are designed to improve strength, power and endurance of the shoulder complex musculature.
DIAGONAL PATTERN D2 EXTENSION Involved hand will grip tubing handle overhead and out to the side. Pull tubing down and across your body to the opposite side of leg. During the motion lead with your thumb. Perform ____sets of ____ repetitions ____ times daily
DIAGONAL PATTERN D2 FLEXION Gripping tubing handle in hand of involved arm, begin with arm out from side 45 degrees and palm facing backward. After turning palm forward, proceed to flex elbow and bring arm up and over uninvolved shoulder. Turn palm down and reverse to take arm to starting position. Exercise should be performed in controlled manner. Perform ____ sets of ____ repetitions ____ times daily
PRONE HORIZONTAL ABDUCTION ( Full ER, 100 degrees ABD) Lie on table, face down, with involved arm hanging straight to the floor, and thumb rotated up (hitchhiker). Raise arm out to the side with arm slightly in front shoulder, parallel to the floor. Hold 2 seconds and lower slowly. Perform ____ sets of ____ repetitions ____ times daily
DIAGONAL PATTERN D2 EXTENSION Involved hand will grip tubing handle overhead and out to the side. Pull tubing down and across your body to the opposite side of leg. During the motion lead with your thumb. Perform ____sets of ____ repetitions ____ times daily
Tuesday, 3 sets 15 reps—remember to retract your scapulas while doing all exercises