CARING FOR ATHLETES
Proper Warm Up of the Arm Done Before Picking Up a Ball
Using effective warm-up exercises in the spring can help you throw better and decrease your chance of a shoulder injury.
The main reasons for warming up your arm are: 1.) to increase body temperature and blood flow, 2.) to promote psychological readiness to perform, 3.) to increase range of motion, and 4.) to increase speed of movement.
These exercises should be performed BEFORE attempting to throw. Throwing should never be used as a warm up in itself, rather you should warm up to throw.
Two warm-up methods are described: warm-ups with light weights and partner stretches. When warming up with weights, remember, the purpose is to warm up, not to develop strength.
To warm up with weights, you need a three to five pound weight. However, a good substitute is a tennis can filled with sand. Start; with the one-arm bench press.
Lie on a bench with your elbow flexed at 90 degrees. Your palm should be up with the weight in your hand. Perform the standard “bench press” movement; 20 to 25 times with your throwing arm.
Next, from a standing position, bend forward at the waist, with your throwing arm fully extended and the weight in your hand. This exercise is called “pulling weeds.” Maintain a forward bent position and lift the weight to your chest by flexing the elbow 20 to 25 times.
Stretching with a partner is better than stretching alone. This is done to take the arm passively through its most extreme range of motion before the ball is thrown.
Gradual stretching should have two phases of 30 seconds each. The partner applies gentle pressure in the first phase, which gradually increases until an easy stretching sensation is experienced. This position is held for 30 seconds.
Do not bounce stretch.
In the second phase, the partner gradually increases pressure until the stretching position becomes more intense but NOT to the point of actual pain. This position is held for 30 seconds.
Remember to stretch, not strain. Breathe normally, and try to maintain relaxation throughout the stretch. And remember every athlete’s range of motion is different. Stretching should never be a contest.