The Best Arm Care Exercises for Softball and Baseball Players To Reduce Injuries
I’m writing this in response to a recent request by a high school softball coach to create a routine that her players could perform prior to throwing practice. She wanted a routine that:
Helps to reduce rotator cuff injuries
Targets the shoulder muscles (particularly the rotator cuff group)
Activates muscles in the shoulder to help her players throw harder and further
Doesn’t take 30 minutes out of each practice in order to see results
One of the things I’ve found after working with a variety of athletes is that daily routines have to be time efficient, sustainable over the long term, and effective at reducing injury. The arm care routine I’m sharing with you today is targeted specifically for muscle activation prior to throwing practice. We’re going after the four muscles of the rotator cuff and the surrounding shoulder muscles, on the front, back, and lateral side to optimize your throw and keep your shoulders healthy.
Something I want to point out is that you only do one set of each exercise before practice. That’s because this routine is intended to activate the muscles prior to using them to throw, not to build strength. In order to do that, you’d have to do 2-4 sets of 8-15 reps of each movement, which requires a little more time than you typically have available at the start of practice. For best results, I would advise that you take a couple days per week and do 2-3 sets of each exercise in order to build strength and endurance in the shoulder muscles.
So here we go, do one set of 10-15 reps of each exercise on each arm. Aim to under-do it on resistance the first time around so that you can see how your body responds to the exercises. I want to stress that you should feel the muscles working, but these exercises shouldn’t be painful. If you do have pain, then skip to the “Modified Arm Care Routine for Injured Athletes” section (and read my solutions at the end of this blog post).
Lucky 7’s - Arm Care Routine for Preventing Injuries in Softball and Baseball Players:
Start with 1 set of 10-15 reps of each exercise
Behind the back extensions (holding bat)
Wall circles against the fence
Reverse flies
Shoulder internal rotation at 90 degrees
Shoulder external rotation at 90 degrees
Diagonal up and out
Diagonal down and in
Let me explain this a little further. Here’s an in depth walk through of the exercises with videos in place to show you exactly how each exercise should be performed.
Behind the back extensions (holding bat)
Start by standing and holding your bat behind your back with palms facing backwards
Adjust your hand distance on the bat so that your hands are just wider than hip width apart
Roll your shoulders up, then back, then relax them down to get the shoulders in a good starting position
From there, you’ll squeeze shoulder blades together (down and back)
Then lift the bat off of your backside while maintaining shoulders down (not creeping up toward your ears)
Lower the bat back to your backside
Repeat 10-15 times
Wall circles against the fence
Start standing sideways to the fence with your feet about 6 inches away from the fence
Put the foot closest to the fence a little more forward so that you’re in a staggered stance with one foot forward and the other foot back
On the arm that is closest to the fence, start by turning your palm down until it faces the fence but rests just off of it
You’re going to be making a circle with your arm overhead (but this is important: make sure to follow your hand with your eyes and head the entire time)
Slowly raise the arm up and make a circle with your arm, keeping your palm faced toward the wall the entire time until you get down to your hip and then you have to turn it over again
Repeat 10-15 times on one side, then switch sides
Reverse flies
Anchor the band at chest height
Keep arm straight (or slightly bent at the elbow) and start by standing with your arm out in front of you
Take a step back until there is just barely any tension on the band
Squeeze your shoulder blade down and back to start the movement and the pull your arm out to the side (be careful not to pull your arm so that it goes behind your body and make sure to keep shoulders down)
Return to the starting position
Repeat 10-15 times per arm
*If the movement is too easy, step further away from the anchor point at the start of the exercise. If it is too difficult, try stepping closer to the anchor point or decrease the amount of resistance.
Shoulder internal rotation at 90 degrees abduction
Anchor the band high (aim for at the height of the top of your head if possible)
Start facing away from the band with the elbow bent at 90 degrees and resting in 90 degrees of abduction (straight out to the side)
With the band in hand (and hand pointed up toward the ceiling), step out from the anchor point until there is some light resistance on the band
Keeping your elbow at 90 degrees, pull the band to rotate your hand down toward the ground
Return to starting position
Repeat 10-15 times per side
*If this exercise is too easy, then increase resistance band tension or step out from the anchor point. If this exercise is too difficult, consider a lighter band or stepping closer to the anchor point
Shoulder external rotation at 90 degrees abduction
Just the opposite of the internal rotation exercise
Anchor the band at belly button height
Start facing the band with the elbow bent at 90 degrees and resting in 90 degrees of abduction (straight out to the side)
Your hand will be in the down position to start with your hand pointed forward toward the anchor point
Keeping your elbow at 90 degrees, gently pull on the band to rotate your hand up toward the ceiling
Return to the starting position
Repeat 10-15 times per side
*If this exercise is too easy, then increase resistance band tension or step out from the anchor point. If this exercise is too difficult, consider a lighter band or stepping closer to the anchor point
Diagonal up and out
Start with band anchored low (at hip height or lower) and hand in a neutral position (thumb up) holding the band
You’ll be drawing the band across your body from your hip, going up and out towards the sky, so start with just slight resistance on the band
Initiate the movement from your shoulder blade, pulling it down and back, then your arm follows
Return to the start in a slow and controlled motion
Repeat 10-15 times per side
Diagonal down and in
Start with band anchored high (a little above shoulder height) and hand in a neutral position (thumb up) holding the band
You’re going to be pulling the band down and across your body from a position with your arm extended, so start with just slight resistance on the band
Start with shoulder down and arm in an up and out position (where you finished at the previous exercise)
Pull the band down and across your body toward the other hip
Return to the start in a slow and controlled motion
Repeat 10-15 times per side
Modified Arm Care Routine (if pain present with above routine):
Start with 1 set of 10-15 reps of each exercise
Wall twists
Rows
Shoulder extension (with elbow locked) - low range
Shoulder external rotation at side
Shoulder internal rotation at side
Pull apart and lift bat overhead
Let me dive deeper into this routine. This is for the athlete who has a little more shoulder soreness at baseline, but isn’t injured. The goal of this routine is to decrease resistance and allow the muscles to recover without excess inflammation. Eventually, progress to doing the Lucky 7’s Arm Care routine if this becomes too easy.
Wall twists
Start facing the wall with both hands on the wall at shoulder height
We’re working on midback rotation and mobility here so we will be turning to one side at a time
Start by bringing your right hand to your chest then turn your head and rotate your body to the right to look behind you as far as you comfortably can move.
Then return to the start and perform on the left side.
Repeat 10-15 times on each side, alternating from right to left
Unilateral rows
Anchor the band at waist height and start with your arm extended out in front of you (hand in a neutra position)
Step out so that you’re starting with light resistance on the band
Initiate the movement by pulling your shoulder blade down and back then your arm follows
Be careful not to pull your arm so far back that your shoulder hyperextends (keep the exercise comfortable!)
Gently return to starting position
Repeat 10-15 times per side
Shoulder extension (with elbow locked) - low range
Start with the band anchored high (either at or above your head height)
During this movement your palm will face down and your elbow will be locked in a straight position
Start with the arm extended slightly in front of your body (start with hand anywhere between chest and waist height - higher if you have less pain, lower if you have more pain)
Initiate the movement at your shoulder blade, pulling it down and back, and then pull the hand down to your side. Try not to extend the hand too far past your hips.
Then slowly return to the starting position.
Repeat 10-15 times per side.
Shoulder external rotation at side
Start with band anchored at hip height, elbow resting at your side and bent to 90 degrees (best practice is to place a towel roll under the arm)
Roll your shoulder up, back and down to get it in a good starting position and get the ball (humeral head) recentered in the socket (glenoid)
Start with slight resistance on the band and keep your elbow by your side as you draw the hand up and out.
Slowly return to starting position
Repeat 10-15 times per side
Shoulder internal rotation at side
Start with band anchored at shoulder height, elbow resting at your side and bent to 90 degrees (best practice is to place a towel roll under the arm)
Get the shoulder in a good starting position (the ball (humeral head) recentered in the socket (glenoid)) by rolling your shoulder up, back and down
Start with your hand rotated out to the side and with slight resistance on the band
Pull the band towards your belly putton
Slowly return to starting position
Repeat 10-15 times per side
What to do if you get sore?
First thing to do is check in on the amount of resistance you’re using and how many repetitions and sets of each exercise you’re doing. Start with less resistance and aim to under do it with intensity. If you’re doing a little too much to begin with, it can make the muscles feel sore.
Now some soreness is normal when you start a new exercise routine, but it should go away within a day or two. The goal of doing these exercises isn’t to make you hurt so good, but to help you get stronger. These are endurance muscles, which means that we aren’t aiming to use the heaviest band or more resistance.
Start light with resistance and progress set and reps before you move up in the amount of resistance you have on the band. That will allow for a more natural progression.
And as always, if you have pain with these exercises at light or no resistance, go to your local sports physical therapist and get things checked out. A personalized plan for your body and your injuries will always be the best.
If you’re local to the Tri-Cities area, my clinic is in Kennewick and I’d be happy to work with your shoulder pain and create an arm care routine that is specific for you.
Schedule your free discovery call here. I provide sports-specific strengthening, agility training, recovery, rehab and more for soccer athletes.
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