As we gear up for the excitement of MLB's Opening Day on March 28th, pitchers and catchers must ensure they're in top form for the season ahead. Whether you're a seasoned pro or a weekend warrior, incorporating evidence-based physical therapy stretches and exercises into your routine can make all the difference in your performance and injury prevention.
Here are some key exercises to keep you at the top of your game:
Dynamic Shoulder Warm-Up:
Start with arm circles, forward and backward, to increase blood flow and flexibility in your shoulders.
Follow up with arm swings across the body and overhead to loosen up the shoulder joint.
Dynamic warm-ups prepare your shoulders for the demands of pitching and catching, reducing the risk of injury while enhancing performance.
Lunge with Twist:
Start in a lunge position, with one foot forward and the other foot back.
Lower into a lunge while simultaneously twisting your torso toward the front leg.
Return to the starting position and repeat on the other side.
Perform 10-12 repetitions on each side for 2-3 sets.
This exercise enhances hip mobility, core stability, and rotational power essential for pitching and catching movements.
Scapular Retraction Exercise:
Sit or stand with your back straight.
Squeeze your shoulder blades together as if you're trying to hold a pencil between them.
Hold for a few seconds, then release.
Repeat for 10-15 repetitions.
This exercise strengthens the muscles between your shoulder blades, promoting proper shoulder mechanics during pitching and catching.
Posterior Shoulder Stretch:
Begin by standing with good posture.
Gently bring your pitching arm across your body with the help of your other arm.
Hold the stretch for 15-30 seconds, feeling the tension in your shoulder.
Repeat on the other side.
This stretch helps maintain shoulder flexibility, which is crucial for a powerful and injury-free pitch.
Remember, consistency is key when incorporating these exercises into your routine. Start slowly and gradually increase the intensity to avoid overexertion. Additionally, always listen to your body and consult your friends at Advanced Physical Therapy & Fitness if you need some guidance...even if most of us are Orioles fans!
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