Stretches Every Pitcher Should Do to Protect Their Shoulder

Sports injuries can happen when your body’s joints, muscles, and bones have to face extreme stress with regularity. For baseball pitchers, it’s all about the throwing arm. Preventive sports medicine for these athletes involves protective stretches and exercises to support the shoulder joint.

Dr. Michael L. Blackwell and his team of sports medicine providers at the Center for Orthopaedics and Sports Medicine provide targeted care for ballplayers and all types of athletes. 

Here are some shoulder stretches that Dr. Blackwell recommends to his patients from around the Tomball, Kingwood, and Shenandoah, Texas, areas so they can protect their shoulder joints, even under the tremendous stress that comes with competition and an athletic career.

Causes of shoulder injury for baseball players

When designing a preventive sports medicine plan, it’s important to understand the types of physical stress associated with your particular sport.

The repetitive stress involved in baseball pitching creates risks for your arm bones, muscles, and soft tissue. This results in changes to the bones and muscles in your shoulder. Some of these changes are necessary for elite performance, but it means you have to take extra care with shoulder muscle tightness.

Muscles that are too tight heighten your risk of a shoulder injury, which can mean extensive time away from your sport. Pitchers need to focus on the rotator cuff, biceps, triceps, pectoral muscles, and the latissimus dorsi. Stretching now reduces your risk of injury in the future.

Shoulder stretches for ballplayers

Here are some stretches you should use regularly to relax and support your shoulder muscles. Dr. Blackwell can direct you in your form if you need any pointers.

Sleeper stretch

Studies show that this stretch significantly reduces ballplayers’ risk of shoulder injury. Start by lying down on your side, with your involved shoulder on the ground and hips and knees bent. 

Move your involved wrist and forearm gently downward to the ground. When you feel the stretch in your shoulder, hold for 30 seconds. Repeat two or three times per stretching session.

Cross-body arm stretch

This stretch focuses on your infraspinatus, teres major, and teres minor muscles, which can shorten under the repetitive stress of throwing a baseball. 

As you’re standing up, extend your involved shoulder and elbow in front of you across your body. Then, bring your other arm up from underneath at a right angle, using gentle pressure to create a cross-body stretch. Also hold this one for 30 seconds and repeat two or three times per stretching session.

Kneeling T-spine mobilization stretch

This stretch focuses on the extension of your upper back, and it also works your latissimus dorsi and triceps muscles, improving your arm cocking and overhead mobility for throwing.

Begin this stretch in a kneeling position, with a bench or chair in front of you. Hold a straight object, like a meter stick, in both hands, elbows on the bench, palms facing up. 

Then, pushing your buttocks back toward your heels, with your spine relaxed, sit back. Engage your abdominal muscles and control the arch of your lower back. Hold, exhale, and repeat this stretch 6-10 times.

Stretch 3-5 times a week, including before practices and games.

Excellence in baseball doesn’t have to mean shoulder injuries down the road. With the right stretching and exercise program, combined with expert guidance, you can protect your shoulder joints. 

For preventive shoulder care and sports medicine support, contact the Center for Orthopaedics and Sports Medicine. Book an appointment online or over the phone today.