Exercise Program for Shoulder IR-Throwing Athlete (Baseball) Muscles Involved in Strengthening: Subscapularis, Pectoralis Major, Lats, Teres Major, Anterior Deltoid by daisy garcia

Sleeper Stretch

daisy17garcia — 2025-06-22 00:42:51 UTC

Lie on your side with your throwing shoulder on the ground/table.
Bend your elbow so your hand points straight up. (Elbow at 90°)
Use your other hand to gently push your forearm back toward the pillow

Hold for 30 seconds, do it 2–3 times and relax for 10 seconds in between sets

This will loosen up the back of your shoulder to help you rotate your arm inward better.

Doorway External Rotation Stretch

daisy17garcia — 2025-06-22 00:47:35 UTC

Stand in a doorway with your involved elbow bent to 90° and your palm against the door way.
Slowly rotate your body away from you hand until you feel a gentle stretch on your shoulder

Hold for 30 seconds
Repeat 2–3 times

Isometric Exercise 2

daisy17garcia — 2025-06-30 02:27:14 UTC

1. Stand next to a wall with your elbow bent at 90 degrees and your upper arm resting comfortably at your side.

2. Place a small folded towel between the palm of your hand and the wall.

3. Keeping your elbow bent and close to your body, gently press the palm of your hand into the towel as if you're trying to rotate your arm inward, without actually moving your shoulder.

4. Hold the position, then relax.

Hold: 10 seconds

Rest: 5 seconds

Reps: 10

Sets: 3

Isometric Exercise 2

sharoncpta25 — 2025-06-30 02:57:16 UTC

1. Secure one end of the band behind you at shoulder height.

2. Hold the other end with your arm lifted so your upper arm is level with your shoulder, elbow bent at 90°, and hand pointing forward (making an "L" shape).

3. Pull gently on the band until you feel tension, as if you're about to rotate your forearm inward, but don’t let your arm move. Hold this position without moving.

4. Keep your elbow at shoulder height and your wrist straight. Hold, then relax and repeat.

*Avoid letting your elbow drop or your arm drift forward. Focus on keeping the position without movement.

Hold: 10 seconds

Rest: 5 seconds

Reps: 10

Sets: 3

GE Shoulder IR

daisy17garcia — 2025-07-07 02:36:12 UTC

Lie on your stomach near the edge of the bed or table.
Let your involved arm hang straight down off the edge, palm facing out/away.
Now, slowly rotate your arm inward like you're trying to turn your palm outward, away from your body.

Sets: 4
Reps:6
Hold: 10 sec
Rest: 5 sec

Shoulder IR

sharoncpta25 — 2025-07-07 03:14:20 UTC

Sit or stand with your arm at your side and elbow bent at 90°.
Hold a light resistance band (yellow or red). Anchor the other end out to the side.
Keep your elbow at your side.
Pull your hand in toward your stomach.
Slowly return to the start position.
Repeat.

- Reps: 10

- Hold : 10 seconds

- Rest: 10 seconds between reps

- Sets: 4 total

Supine- Eccentric Training

sharoncpta25 — 2025-07-14 04:35:33 UTC

- Lie on your back on a firm surface

- Hold a weight in your hand

- Bend your elbow so your hand points straight up to the ceiling.

- Slowly lower your hand down and back.

- Aim to control this motion and make it as slow as possible.

- Stop when the back of your hand is level with the floor.

- Bring your hand back up at regular speed.

Active Assisted IR

daisy17garcia — 2025-07-15 01:47:13 UTC

Hold a stick with minimal weight behind your back with both hands
Go up as far as is comfortable and on the way down it should be slow and controlled as you lower
repeat

Sets 3

Reps 10

Rest for 15 sec

Shoulder IR with Weight

sharoncpta25 — 2025-07-21 04:22:21 UTC

- Lie on your back on a firm surface, like a table or bench.

- Move your arm out to the side so your upper arm rests flat, and your elbow is bent like an "L." Let your forearm and hand hang off the edge.

- Keep your shoulder pulled down and back gently. Your upper arm should stay flat on the surface.

- Hold a light weight in your hand.

- Slowly lift your hand up toward the ceiling. Keep your elbow bent and upper arm still.

- Hold for a few seconds.

- Slowly lower your hand back down to where it started.

Sets: 3 to 5

Reps: 10

Rest for 30 seconds

Shoulder IR with weight Side-lying

sharoncpta25 — 2025-07-21 04:33:23 UTC

- Lie on your side on a firm surface, the arm you're working on should be the one on the bottom.

- Rest your upper arm along your side. Place a pillow under your head.

- Hold the weight in your bottom hand. Bend your elbow so your forearm points forward and rests on the surface like an “L” shape. This is your starting position.

- Slowly lift the weight toward your chest, keeping your elbow bent the whole time.

- Pause briefly, then slowly lower the weight back to the starting position.

Sets: 3 to 5

Reps: 10 to 15

Rest: 30 seconds

Prone Shoulder IR with weight

daisy17garcia — 2025-07-24 03:33:40 UTC

Lay on you stomach , shoulder out to 90°, elbow flexed to 90°, towel roll under your arm to maintain proper alignment
Internal rotate bringing the forearm downward

Reps: 15
Sets: 3

Shoulder Internal Rotation Toss (Prone Position)

daisy17garcia — 2025-07-26 19:32:34 UTC

- Lie face down on a firm table or surface. Let one arm hang straight down off the edge.

- Hold a small ball in your hanging hand.

- Bend your elbow to 90 degrees and lift your upper arm so it’s level with your shoulder, your elbow should now be in line with your shoulder and your forearm pointing down

- From this position, quickly rotate your forearm upward then inward to toss the ball gently into the air.

- Let the ball come back down and catch it smoothly.

- Immediately repeat the motion at a quick but controlled pace.

Seated Ball Toss Internal Rotation

daisy17garcia — 2025-07-26 19:34:10 UTC

- Sit upright on a sturdy chair with your feet flat on the floor.

- Lift your arm out to the side so your upper arm is level with your shoulder and your elbow is bent to 90 degrees

- A partner or therapist will toss the ball toward your hand.

- Catch it while keeping your arm in the same raised position.

- Quickly throw the ball back using just your forearm, rotating it inward. Keep your elbow and shoulder steady.

- Continue catching and tossing the ball quickly but controlled.

D2 Ex to Flx

daisy17garcia — 2025-07-26 19:37:15 UTC

Stand tall holding a dumbbell (DB) in one hand.
Begin with your arm fully extended overhead, palm facing forward.
Slowly lower the dumbbell in a diagonal motion across your body toward the opposite hip.
As you lower, internally rotate your arm
Perform the motion slowly and with control to engage the muscles

3 Sets
10 Reps

Side Rebounder Throw & Catch (Single Arm)

daisy17garcia — 2025-07-26 19:37:49 UTC

Stand sideways to a rebounder, with your shoulder facing it.
Hold the ball in the arm furthest away from the rebounder (this is the throwing arm).
Throw the ball across your body toward the rebounder using that arm.
As it rebounds, catch it with the same arm you threw it with. Maintain control throughout and engage your core for stability.

3 Sets
10–15 Reps (each arm)

Total Body IR

daisy17garcia — 2025-07-26 19:38:25 UTC

Lie on a slight incline bench, facing upward. The bench should be placed between a dual cable machine with the pulleys above you.
Grab each cable handle with your arms out to the side at 90° like a goalpost position.
With control, internally rotate both shoulders, bringing the handles forward and down across your body like you're hugging a barrel.
Hold briefly at the end range.

3 Sets
10 Reps

sharoncpta25 — 2025-08-04 01:19:54 UTC

- The Simple Shoulder Test (SST) is a quick 12-question yes/no form that asks patients about their ability to perform common shoulder tasks (like lifting, reaching, or sleeping comfortably).

- Each “yes” answer scores 1 point.

- The total score (out of 12) reflects how well the shoulder is functioning.

- A higher score means better function.

- It’s easy to use, requires no equipment, and helps track a patient’s progress over time by showing improvements or limitations in shoulder function.

Closed Kinetic Chain Upper Extremity Stability Test

daisy17garcia — 2025-08-04 01:34:10 UTC

Purpose: The CKCUEST is a low-cost test used to assess upper extremity stability that measures shoulder stability, control, and strength in a functional closed-chain position.

Population: Intended primarily for adults (ages 18–64), including both healthy individuals and those recovering from musculoskeletal conditions. (Shirley Ryan AbilityLab, n.d.)

MDC: touches depending on group active vs. sedentary; male vs. female; with or without shoulder impingement.

-Active males: 3.39 touches

-Active females: 2.05–2.8 touches

-Sedentary individuals or those with impingement: Up to 3.9 touches

(Shirley Ryan AbilityLab, n.d.)

MCID: N/A

Cut-off scores: In a small, single-center trial, a cut score of <=24 discriminated between non-injured and injured collegiate baseball players with upper extremity sport-related injury. (Shirley Ryan AbilityLab, n.d.)

Normal values:

-Males (active): 21–23 touches

-Females (active): 20 touches

-Adolescents: 19-21 touches

-Sedentary Individuals: Often lower, around 15–18

(Shirley Ryan AbilityLab, n.d.)