What is a throwers 10 program?

The Thrower’s Ten exercise program is designed to work out the major muscles necessary for pitching and throwing in baseball as well as any other throwing sport. Each movement is designed to improve strength, power, and endurance of the shoulder and arm muscles.

How often should you do the throwers 10?

The Thrower’s Ten is a ten-step exercise circuit that can help keep your shoulder strong and injury free. During the season, try 15 sets of each exercise, three or four times per week during practice.

What are the basic throwing exercises?

Shoulder Abduction to shoulder level: Stand with arm at side, elbow straight, and palm against side.

  • (Scaption) Scapular Plane Raises: Stand with elbow straight and thumb up.
  • Sidelying External Rotation: Lie on uninvolved side, with involved arm at side of body and elbow bent to 90º.
  • Press-ups:
  • Push-ups:
  • Who developed the throwers 10 program?

    Dr. Kevin Wilk
    This Thrower’s Ten exercise program was developed by Dr. Kevin Wilk. Kevin Wilk, DPT, PT, FAPTA, has lead a distinguished career as a clinical physical therapist for over 35 years, as a leading authority in rehabilitation of sports injuries and orthopedic lesions.

    How can I strengthen my elbow muscles?

    Elbow flexion is when your forearm moves toward your body by bending at the elbow….Isometric Elbow Flexion

    1. Sit straight up with your hands under the table, palm-side up.
    2. Lift your hands straight upward as if trying to lift the table.
    3. Hold this position for six seconds.
    4. Repeat this exercise 10 times.

    What causes pitching elbow pain?

    Pitcher’s elbow, also known as medial epicondyle apophysitis, is a common injury that occurs among young baseball players. Caused by “overuse” and “repetitive motion,” pitcher’s elbow causes pain and swelling inside of the elbow, can limit one’s range of motion, and will limit or prevent the ability to throw a ball.

    What is the best workout to improve your throws?

    Wednesday: Chest/Upper Back

    • Wide-grip barbell bench press: 4-5 sets of 3-5 reps.
    • Incline dumbbell bench press: (Explosive) 3 sets of 8-10 reps.
    • Close-grip barbell bench press: 4-5 sets of 3-5 reps.
    • Pull-ups: 3 sets of 6-10 reps.
    • One-arm dumbbell rows: 3 sets of 6-10 reps.

    Can I lift weights with tennis elbow?

    Repetitive lifting or motions: Exercises that rely on repetitive lifting or repetitive motions of your elbow and wrist can agitate your injury. When you’re working out in this condition, do as few repetitions as possible.

    Can I do push ups with tennis elbow?

    Pushups are a very popular body-weight exercise. However, this exercise is one that you should definitely avoid if you have tennis elbow. Pushups are designed to work your triceps, pectorals and shoulders, but you will have to bend your elbows repeatedly to do them.

    What does the throwers ten exercise program do?

    The Thrower’s Ten Program is designed to exercise the major muscles necessary for throwing. The Program’s goal is to be an organized and concise exercise program. In addition, all exercises included are specific to the thrower and are designed to improve strength, power and endurance of the shoulder complex musculature. 1A.

    What’s the best exercise for pitchers and throwers?

    Slowly raise arm, bending elbow, and bring dumbbell as high as possible. Hold at the top for 2 seconds, and then slowly lower. Lie on your stomach with your involved arm hanging over the side of the table, dumbbell in hand and elbow straight.

    How to call UPMC throwers 10 exercise program?

    Hold for 20 seconds and repeat 3 times. If you’re a baseball player interested in trying out the Throwers 10 exercise program with a UPMC Sports Medicine expert, call 1-855-937-7678 (SPORT).

    What’s the best way to throw a baseball?

    Raise arm to shoulder level at 30° angle in front of body. Do not go above shoulder height. Hold for 2 seconds and lower slowly. Stand with arm at side, elbow straight, and palm against side. Raise arm to the side, palm down, until arm reaches 90° (shoulder level). Hold for 2 seconds and lower slowly.