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"The Thrower’s 10" – Arm & Shoulder Exercises
rotator cuff. Shoulder injuries in particular usually require patient work with one or more of these.
A Flash video demonstration of these is available at the American Sports Medicine Institute website:
http://www.asmi.org/SportsMed/throwing/thrower10.html
Diagonal Pattern - Extension
Involved hand will grip tubing handle overhead and out to the side. Pull tubing down and across your body to the
opposite side of leg. During the motion, lead with your thumb.
Diagonal Pattern - Flexion
Gripping tubing handle in hand of involved arm, begin with arm out from side 45 degrees and palm facing backward.
After turning palm forward, proceed to flex elbow and bring arm up and over the uninvolved shoulder. Turn palm
down and reverse to take arm back to starting position. This exercise should be done in a controlled manner.
External Rotation at 0 degrees - Abduction
Stand with involved elbow fixed at side, elbow at 90 degrees and involved arm across front of body. Grip tubing
handle while the other end of the tubing is fixed to a stationary object. Pull out with arm, keeping elbow at side.
Return tubing slowly and in a controlled manner.
Internal Rotation at 0 degrees - Abduction
Standing with elbow at side, fixed at 90 degrees and should rotated out. Grip tubing handle while other end of tubing
is fixed to a stationary object. Pull arm across body, keeping elbow at
side. Return tubing slowly and controlled.
External Rotation at 90 degrees - Abduction
Stand with shoulder abducted 90 degrees and elbow flexed 90 flexed. Grip tubing handle while the other end is fixed
straight ahead, slightly lower than the shoulder. Keeping shoulder abducted, rotate the shoulder back, keeping
elbow at 90 degrees. Return tubing and hand to
start position.
Internal Rotation at 90 degrees - Abduction
Stand with shoulder abducted to 90 degrees, externally rotated 90 degrees and elbow bent 90 degrees. Keeping
shoulder abducted, rotate shoulder forward, keeping elbow bent at 90 degrees. Return tubing and hand to start
position.
Shoulder Abduction to 90 degrees
Stand with arm at side, elbow straight, and palm against side. Raise arm to the side, palm down, until arm reaches
90 degrees (shoulder level). Hold 2 seconds and lower slowly.
Scaption - Internal Rotation
Stand with elbow straight and thumb up. Raise arm to shoulder level at 30 degree angle in front of body. Do not go
above shoulder height. Hold two seconds and lower slowly.
Prone Horizontal Abduction
(Full External Rotation, 100 degrees Abduction) Lie on table, face down, with involved arm hanging straight to the
floor, thumb rotated up (hitchhiker position). Raise arm out to the side slightly in front of shoulder, parallel to the
floor. Hold 2 seconds and lower slowly.
Press-Ups
Seated on a chair or table, place both hands firmly on the sides of the chair or table, palm down and fingers pointed
outward. Hands should be placed equal with shoulders. Slowly push downward through the hands to elevate your
body. Hold the elevated position for 2 seconds and lower slowly.
Prone Rowing
Lying on your stomach, with your involved arm hanging over the side of the table, dumbbell in hand and elbow
straight. Slowly raise arm, bending elbow and bring dumbbell as high as possible. Hold at the top for 2 seconds,
then slowly lower.
Push-Ups
Start in the down position. Place hands no more than shoulder-width apart. Push up as high as possible, rolling
shoulders forward after elbows are straight. Start with a push-up into wall, then gradually progress to tabletop and
eventually to the floor as tolerable.
Elbow Flexion
Standing with arm against side and palm facing inward, bend elbow upward turning palm up as you progress. Hold
2 seconds and lower slowly.
Elbow Extension (Abduction)
Raise involved arm overhead. Provide support at elbow from uninvolved hand. Straighten arm overhead. Hold 2
seconds, then lower slowly.
Wrist Extension
Supporting the forearm and with palm facing downward, raise weight in hand as far as possible. Hold 2 seconds,
then lower slowly.
Wrist Flexion
Supporting the forearm and with palm facing upward, lower a weight in hand as far as possible, then curl it up as
high as possible. Hold for 2 seconds and lower slowly.
Wrist Supination
With forearm supported on table with wrist in neutral position, use a weight or hammer to roll wrist to the palm up
position. Hold for 2 seconds and return to starting position.
Wrist Pronation
Forearm should be supported on a table with the wrist in neutral position. Using a weight or hammer, roll wrist to
the palm down position. Hold 2 seconds and return to starting position.
rotator cuff. Shoulder injuries in particular usually require patient work with one or more of these.
A Flash video demonstration of these is available at the American Sports Medicine Institute website:
http://www.asmi.org/SportsMed/throwing/thrower10.html
Diagonal Pattern - Extension
Involved hand will grip tubing handle overhead and out to the side. Pull tubing down and across your body to the
opposite side of leg. During the motion, lead with your thumb.
Diagonal Pattern - Flexion
Gripping tubing handle in hand of involved arm, begin with arm out from side 45 degrees and palm facing backward.
After turning palm forward, proceed to flex elbow and bring arm up and over the uninvolved shoulder. Turn palm
down and reverse to take arm back to starting position. This exercise should be done in a controlled manner.
External Rotation at 0 degrees - Abduction
Stand with involved elbow fixed at side, elbow at 90 degrees and involved arm across front of body. Grip tubing
handle while the other end of the tubing is fixed to a stationary object. Pull out with arm, keeping elbow at side.
Return tubing slowly and in a controlled manner.
Internal Rotation at 0 degrees - Abduction
Standing with elbow at side, fixed at 90 degrees and should rotated out. Grip tubing handle while other end of tubing
is fixed to a stationary object. Pull arm across body, keeping elbow at
side. Return tubing slowly and controlled.
External Rotation at 90 degrees - Abduction
Stand with shoulder abducted 90 degrees and elbow flexed 90 flexed. Grip tubing handle while the other end is fixed
straight ahead, slightly lower than the shoulder. Keeping shoulder abducted, rotate the shoulder back, keeping
elbow at 90 degrees. Return tubing and hand to
start position.
Internal Rotation at 90 degrees - Abduction
Stand with shoulder abducted to 90 degrees, externally rotated 90 degrees and elbow bent 90 degrees. Keeping
shoulder abducted, rotate shoulder forward, keeping elbow bent at 90 degrees. Return tubing and hand to start
position.
Shoulder Abduction to 90 degrees
Stand with arm at side, elbow straight, and palm against side. Raise arm to the side, palm down, until arm reaches
90 degrees (shoulder level). Hold 2 seconds and lower slowly.
Scaption - Internal Rotation
Stand with elbow straight and thumb up. Raise arm to shoulder level at 30 degree angle in front of body. Do not go
above shoulder height. Hold two seconds and lower slowly.
Prone Horizontal Abduction
(Full External Rotation, 100 degrees Abduction) Lie on table, face down, with involved arm hanging straight to the
floor, thumb rotated up (hitchhiker position). Raise arm out to the side slightly in front of shoulder, parallel to the
floor. Hold 2 seconds and lower slowly.
Press-Ups
Seated on a chair or table, place both hands firmly on the sides of the chair or table, palm down and fingers pointed
outward. Hands should be placed equal with shoulders. Slowly push downward through the hands to elevate your
body. Hold the elevated position for 2 seconds and lower slowly.
Prone Rowing
Lying on your stomach, with your involved arm hanging over the side of the table, dumbbell in hand and elbow
straight. Slowly raise arm, bending elbow and bring dumbbell as high as possible. Hold at the top for 2 seconds,
then slowly lower.
Push-Ups
Start in the down position. Place hands no more than shoulder-width apart. Push up as high as possible, rolling
shoulders forward after elbows are straight. Start with a push-up into wall, then gradually progress to tabletop and
eventually to the floor as tolerable.
Elbow Flexion
Standing with arm against side and palm facing inward, bend elbow upward turning palm up as you progress. Hold
2 seconds and lower slowly.
Elbow Extension (Abduction)
Raise involved arm overhead. Provide support at elbow from uninvolved hand. Straighten arm overhead. Hold 2
seconds, then lower slowly.
Wrist Extension
Supporting the forearm and with palm facing downward, raise weight in hand as far as possible. Hold 2 seconds,
then lower slowly.
Wrist Flexion
Supporting the forearm and with palm facing upward, lower a weight in hand as far as possible, then curl it up as
high as possible. Hold for 2 seconds and lower slowly.
Wrist Supination
With forearm supported on table with wrist in neutral position, use a weight or hammer to roll wrist to the palm up
position. Hold for 2 seconds and return to starting position.
Wrist Pronation
Forearm should be supported on a table with the wrist in neutral position. Using a weight or hammer, roll wrist to
the palm down position. Hold 2 seconds and return to starting position.
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