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THROWER’S DOZEN STRETCHING EXERCISESHOME EXERCISE PROGRAM

All exercises should be completed as three sets each for 30 seconds, unless otherwise noted. Stretching exercises should be completed 3-4 times per day and should be done to

both sides. Greatest gains will be made when the muscles are warm.

Single Leg Trunk Rotation While lying on your back, swing one leg over the other rotating at your hips. Allow gravity to help pull your leg toward the ground as you relax your muscles.

Sleeper Stretch While lying on your side, place your arm straight out in front of you and bend your elbow 90°. With the opposite hand, hold the back of your wrist and gently press your wrist towards the table until a stretch is felt in the back of your shoulder.

Hamstring Stretch With your knee completely straight, wrap a towel around your foot and lift your leg up in the air until a stretch is felt in the back of your leg.

Quad Stretch Prop your foot on a chair about waist high so that your knee is bent to approximately 90°. While holding on to something for balance, squat slightly with the leg you are balancing on.

Horizontal Cross Arm (Adduction) Stretch While standing or seated, move one arm straight across your body to the opposite shoulder. With the other hand, gently apply over pressure just above the elbow of the arm being stretched in a direction moving your arm closer to your body until a stretch is felt in your shoulder.

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THROWER’S DOZEN STRETCHING EXERCISESHOME EXERCISE PROGRAM

Wrist Extension Elbow Flexed – With the palm of your hand facing the ceiling and your elbow flexed to 90°, grab the tips of your fingers with the opposite hand and pull your fingers toward the ground until a stretch is felt in your forearm.

Elbow Straight – With the palm of your hand facing the ceiling and your elbow straight, grab the tips of your fingers with the opposite hand and pull your fingers toward the ground until a stretch is felt in your forearm.

Wrist Flexion Elbow Flexed – With the palm of your hand facing the ground and your elbow flexed to 90°, grab the tips of your fingers with the opposite hand and pull your fingers toward the ground until a stretch is felt in your forearm.

Elbow Straight – With the palm of your hand facing the ground and your elbow straight, grab the tips of your fingers with the opposite hand and pull your fingers toward the ground until a stretch is felt in your forearm.

Front / Side Lunge Step forward keeping your weight on heel of front leg and knee pointing straight ahead. Drop your bottom straight down. Push back to start position just before your knee touches floor. Next, step sideways bending your lead leg. Stick your bottom back and lower towards floor. Keep your weight on heel of lead leg. Push back to start position. Perform three sets of 25 for four weeks, then three sets of 12 for four weeks.

Disco Begin by balancing on one leg with your knee slightly bent and your opposite arm in the air. Bring your arm in air and shoulder down and across body towards your opposite knee slowly. Stand back up. Perform three sets of 25 for four weeks, then three sets of 12 for four weeks.

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THROWER’S DOZEN STRETCHING EXERCISESHOME EXERCISE PROGRAM

Reach & Row Begin by balancing on one leg with your knee slightly bent and a band or cable held in opposite hand. Reach your torso and arm forward sticking your bottom out and keeping your weight on your heel. Begin to straighten up your torso keeping your knee bent and turn opposite hip out at a 45° angle away from your stance leg. Keep your stance leg pointing straight ahead, and repeat. Perform three sets of 25 for four weeks, then three sets of 12 for four weeks

Hip Hike Begin by standing on one leg with your knee slightly bent and your hip pressed against a ball against a wall. Drop your inside hip with ball down keeping your opposite knee straight. Next, raise your inside hip up, rolling the ball up the wall. Repeat. Perform three sets of 25 for four weeks, then three sets of 12 for four weeks

Push UpBegin with your arms shoulder width apart and body straight. Slowly lower your body towards the floor keeping your elbows in towards your rib cage. Next, straighten your arms and raise your body back to the starting position. Repeat. As pushups become easier, perform them on an unstable surface like a ball. Perform three sets of 25 for four weeks, then three sets of 12 for four weeks

Standing RowGrip a band or cable in both hands. Stand far enough away from the anchor to initiate tension on the band. Pull straight back stopping when your elbows are next to your rib cage. Squeeze your shoulder blades together. Repeat. Perform three sets of 25 for four weeks, then three sets of 12 for four weeks

Hip Abduction Circles Raise your foot toward the ceiling and keep it suspended. In this position draw circles in a clockwise and counter clockwise motion 30 times in each direction.

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THROWER’S DOZEN STRETCHING EXERCISESHOME EXERCISE PROGRAM

Internal/External RotationGrip a band or cable in one hand. Stand far enough away from the anchor to initiate tension. Hold your arm horizontal keeping your elbow stationary. Rotate the palm of your hand towards the floor, and then slowly return to start position. After one set, turn around. Next, rotate the back of your hand backwards and return slowly to start position. Repeat. Perform three sets of 25 for four weeks, then three sets of 12 for four weeks

Wrist Flexion/Extension Grip a band or cable in one hand in a seated position. Place your hand far enough away from the anchor to initiate tension. Rest your forearm on a stable surface to stabilize your elbow. Keeping your forearm on the surface, bring your palm towards the ceiling, then return slowly to start position. After one set, turn your hand over and bring the back of your hand towards the ceiling. Return slowly to start position. Repeat. Perform three sets of 25 for four weeks, then three sets of 12 for four weeks

D2 Flexion Pattern Grip a band or cable in one hand. Stand far enough away from the anchor to initiate tension. Hold your arm towards your opposite hip with your thumb pointing backwards. Bring your arm up across your body in a diagonal motion while rotating your arm. End with your thumb pointing backwards. Return slowly to start position. Repeat. Perform three sets of 25 for four weeks, then three sets of 12 for four weeks

Ts, Ys and Is Begin lying on your stomach on physioball with your arms out to the side. Raise your arms straight out but not past the plane of your body and then slowly lower to start position. Next, raise your arms out at 45° angle and slowly lower to start position. Last, raise your arms straight up overhead and slowly lower to start position. Keep thumbs pointing up throughout the exercises. Add weight for resistance. Repeat. Perform three sets of 25 for four weeks, then three sets of 12 for four weeks

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THROWER’S DOZEN STRETCHING EXERCISESHOME EXERCISE PROGRAM

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Medicine Ball ThrowBegin by holding a medicine ball with two hands on the throwing side next to head. Without turning your hips, rotate your shoulders and throw the ball towards the target with appropriate follow-through. Repeat. Perform three sets of 25 for four weeks, then three sets of 12 for four weeks

WoodchopBegin by holding a cable or band with both hands. Stand far enough away from the anchor to initiate tension on the band or cable. Keeping your arms straight, rotate your shoulders and turn your torso as though you were swinging a bat or axe. Return slowly towards start position. Repeat. Perform three sets of 25 for four weeks, then three sets of 12 for four weeks