If you haven’t started specifically strengthening the rotator cuff and your sport involves throwing something covered in leather or some artificial variation of it, make it a point to do so this off-season. Ask any athlete who’s ever been injured, an ounce of prevention is worth 100 pounds of cure. Here are a few strengthening exercises to not only improve arm strength, but help prevent throwing related injuries.
Here are a few exercises you can do at home or at the gym to isolate and strengthen the rotator cuff. Stand on a Bosu Ball for added difficulty or on the ground. Light weights of just 5 lbs. to 25 lbs. is recommended.
T-Y-I ROUTINE – Rotate from T to Y to I
You can also perform these exercises with bands. Be sure to hold them down firmly with your feet as you stand in place.
Remember: Keep elbow tucked into your side, your shoulders back, and stand up tall.