What are the Best Baseball Band Exercises for Pitchers?
There are several band exercises that baseball pitchers can use to improve their performance and their recovery.
The first thing that any pitcher should recognize before using an exercise band is that the purpose is not to build strength. Instead, it will improve circulation and mobility in the shoulder and arm, and stabilize the muscles.
It is vital to use an exercise band that is not excessively heavy when targeting the shoulder and back muscles that engage when pitching a ball. Strained muscles must be treated quickly - read on cbdclinicals.com about alternatives for muscle reliefs.
Read on to learn more about the band exercises that can help pitchers keep their performance at a high level and prepare the shoulder for acceleration and deceleration.
The Best Baseball Band Exercises For Pitchers
The following band exercises are top-notch for pitchers looking to improve mobility and maintain their powerful pitch. Even though these exercises focus on the shoulder and back muscles, it is important to engage the whole body when you are performing them, especially the core.
1. Row
Rows are a great way to strengthen the back muscles between the shoulders and stimulate circulation in the shoulders while avoiding stress on the lumbar area.
To perform a row, begin by looping the band around a stable point at chest level. Once the band is tightly stretched, extend both arms in front of the body.
Pull the band towards the chest. Keep both elbows tucked in tightly against the rib cage while rowing.
2. Internal Rotation at 0 Degrees
Internal rotations will improve shoulder mobility for all athletes by engaging the rotator cuff. For pitchers, in particular, it will aid the ball and socket joint in tolerating the acceleration that comes with pitching.
Stand next to the resistance band and hold it with the nearside hand, making sure that it is nice and taut. Keep the elbow tucked closely to the rib cage, then pull the band towards the stomach while keeping the forearm straight and parallel to the ground.
3. External Rotation at 0 Degrees
An external rotation at 0 degrees will improve a person’s posture and the mobility of the teres minor muscle. It will also help pitchers with the deceleration that their shoulder experiences while pitching.
Stand next to the resistance band and hold it with your farside hand. Ensure that the band is taut and keep the elbow tucked closely to the rib cage while pulling the band towards the stomach. Keep the forearm straight and parallel to the ground
Tuck the tailbone under the hips and tighten the core for the most ideal posture.
4. Internal Rotation at 90 Degrees
Rotating the shoulder internally at 90 degrees will engage the subscapularis, which is the strongest muscle in the rotator cuff. This is very important for pitchers.
Stand next to the resistance band and hold it with the nearside hand. Hold the outside arm parallel to the ground and bend at the elbow so that it is also parallel to the chest. Connect the fingertips of the far arm to the elbow of the nearside arm.
Pull the band while bringing the top arm to rest parallel over the lower arm, and repeat.
Be sure to stabilize both the core and the wrist to avoid injury.
5. External Rotation at 90 Degrees
An external rotation at 90 degrees activates the teres minor muscle, aiding shoulder rotation. As long as the form is correct, this exercise is easy to do quickly, which will help the joint adjust to pitching speed.
While standing next to the resistance band, hold it with the farside hand, ensuring that it is taut. Hold the inside arm parallel to the ground and bend it at the elbow so that it is also parallel to the chest.
Connect the fingertips of the inside arm to the elbow of the outside arm, and back to a 90-degree position again.
6. Forward Shoulder Rotation
A forward shoulder rotation with an exercise band is useful since it almost simulates a pitching emotion and engages all the same muscles in both the upper back and shoulder.
Hold the end of the taut band while facing away from the other end of it. The band should be behind the pitcher. Bend the elbow at a 45-degree angle, and bring the forearm parallel to the ground and back up again. Keep the wrist stable and tailbone tucked under the hips to avoid injury.
Final Word
Athletes must take extra steps to stay in shape during the off-season and while they are actively competing. It’s no different for baseball pitchers, who should activate their shoulder and upper body muscles. Given the versatility of the exercise band, it is the perfect tool for pitchers to sharpen their skills.