THE KIDS THROWERS EXERCISE PROGRAM

Done by The Kids 2 times per week on days when they are not pitching. 2 sets of 10, with 2-3lb weight and red or green Theraband

1a. Affix tubing overhead, pull tubing down and across your body to the opposite side of leg. During the motion, lead with your thumb.

1b. Affix tubing to door or stand on with opposite foot, start with palm facing behind you. Pull arm out, up, and across body. Rotate arm as you move so palm continues to face behind you.

2a. Stand with your uninvolved side next to a closed door, tubing attached to the doorknob. With elbow at 90 degrees and at your side, pull out to side, hold 5 sec.

2b. Stand with your involved side next to a closed door, tubing attached to the doorknob. With elbow at 90 degrees and at your side, pull across your body, slowly return to starting position.

2c. Standing with shoulder abducted at 90 degrees and elbow flexed at 90 degrees. Grip tubing with affixed end straight ahead slightly lower than shoulder. With shoulder abducted, rotate shoulder back keeping elbow at 90 degrees. Return tubing and hand to starting position.

2d. Stand with shoulder abducted at 90 degrees and elbow flexed to 90 degrees. Grip tubing with affixed end straight ahead and slightly lower than shoulder. With shoulder abducted, rotate shoulder forward keeping elbow at 90 degrees. Return tubing and hand to starting position.

3. 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.

4. Standing with elbow straight and thumb up. Raise arm to shoulder level at 45 degree angle in front of body. Do not go above shoulder height. Hold for 2 seconds and then lower slowly.

5a. Lie on table, face down, with involved arm hanging straight to floor, palm facing down. Raise arm to the side, parallel to the floor. Hold 2 seconds and slowly lower.

5b. Lie on table, face down, with involved arm hanging straight to the floor, thumb rotated up. Raise arm out to the side slightly in front of shoulder parallel to the floor. Hold 2 seconds, lower slowly.

6. Press-ups. Seated on a chair or on a 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 for 2 seconds and lower body slowly.

7. 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 possible. Hold 2 seconds then lower slowly.

8. Push-ups. Start in the down position with arms in a comfortable position. Place hands shoulder width apart. Push up as high as possible, rolling shoulders forward after elbows are straight.

9a. 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.

9b. Elbow Extension. Raise involved arm overhead. Provide support at the elbow from uninvolved hand. Straighten arm overhead. Hold 2 seconds and lower slowly.

10a. Wrist Extension. Supporting the forearm and with palm facing down, raise the weight in hand as far as possible. Hold 2 seconds and lower slowly.

10b. Wrist Flexion. Supporting the forearm and with palm facing up, lower the weight in hand as far as possible and then curl up and far as possible. Hold for 2 seconds and return to start.

10c. Supination. Forearm supported on table with wrist in neutral position. Using a weight or hammer, roll wrist taking palm up. Hold 2 seconds and return to starting position.

10d. Pronation. Forearm should be supported on a table with wrist in neutral position. Using a weight or hammer, roll wrist taking palm down. Hold for 2 seconds and return to starting position.

11. Cuff Dribble. A basketball or small medicine ball is needed. Stand facing wall and bring active elbow to shoulder height with hand at 90 degrees. Dribble ball against wall as fast as possible. Tap the ball; release. Do not catch the ball. 30 dribbles counts as one set.