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THROWER’S DOZEN STRETCHING EXERCISESHOME EXERCISE PROGRAM
All exercises should be completed as three sets each for 30
seconds, unless otherwise noted. Stretching exercises should be
completed 3-4 times per day and should be done to
both sides. Greatest gains will be made when the muscles are
warm.
Single Leg Trunk Rotation While lying on your back, swing one
leg over the other rotating at your hips. Allow gravity to help
pull your leg toward the ground as you relax your muscles.
Sleeper Stretch While lying on your side, place your arm
straight out in front of you and bend your elbow 90°. With the
opposite hand, hold the back of your wrist and gently press your
wrist towards the table until a stretch is felt in the back of your
shoulder.
Hamstring Stretch With your knee completely straight, wrap a
towel around your foot and lift your leg up in the air until a
stretch is felt in the back of your leg.
Quad Stretch Prop your foot on a chair about waist high so that
your knee is bent to approximately 90°. While holding on to
something for balance, squat slightly with the leg you are
balancing on.
Horizontal Cross Arm (Adduction) Stretch While standing or
seated, move one arm straight across your body to the opposite
shoulder. With the other hand, gently apply over pressure just
above the elbow of the arm being stretched in a direction moving
your arm closer to your body until a stretch is felt in your
shoulder.
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THROWER’S DOZEN STRETCHING EXERCISESHOME EXERCISE PROGRAM
Wrist Extension Elbow Flexed – With the palm of your hand facing
the ceiling and your elbow flexed to 90°, grab the tips of your
fingers with the opposite hand and pull your fingers toward the
ground until a stretch is felt in your forearm.
Elbow Straight – With the palm of your hand facing the ceiling
and your elbow straight, grab the tips of your fingers with the
opposite hand and pull your fingers toward the ground until a
stretch is felt in your forearm.
Wrist Flexion Elbow Flexed – With the palm of your hand facing
the ground and your elbow flexed to 90°, grab the tips of your
fingers with the opposite hand and pull your fingers toward the
ground until a stretch is felt in your forearm.
Elbow Straight – With the palm of your hand facing the ground
and your elbow straight, grab the tips of your fingers with the
opposite hand and pull your fingers toward the ground until a
stretch is felt in your forearm.
Front / Side Lunge Step forward keeping your weight on heel of
front leg and knee pointing straight ahead. Drop your bottom
straight down. Push back to start position just before your knee
touches floor. Next, step sideways bending your lead leg. Stick
your bottom back and lower towards floor. Keep your weight on heel
of lead leg. Push back to start position. Perform three sets of 25
for four weeks, then three sets of 12 for four weeks.
Disco Begin by balancing on one leg with your knee slightly bent
and your opposite arm in the air. Bring your arm in air and
shoulder down and across body towards your opposite knee slowly.
Stand back up. Perform three sets of 25 for four weeks, then three
sets of 12 for four weeks.
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THROWER’S DOZEN STRETCHING EXERCISESHOME EXERCISE PROGRAM
Reach & Row Begin by balancing on one leg with your knee
slightly bent and a band or cable held in opposite hand. Reach your
torso and arm forward sticking your bottom out and keeping your
weight on your heel. Begin to straighten up your torso keeping your
knee bent and turn opposite hip out at a 45° angle away from your
stance leg. Keep your stance leg pointing straight ahead, and
repeat. Perform three sets of 25 for four weeks, then three sets of
12 for four weeks
Hip Hike Begin by standing on one leg with your knee slightly
bent and your hip pressed against a ball against a wall. Drop your
inside hip with ball down keeping your opposite knee straight.
Next, raise your inside hip up, rolling the ball up the wall.
Repeat. Perform three sets of 25 for four weeks, then three sets of
12 for four weeks
Push UpBegin with your arms shoulder width apart and body
straight. Slowly lower your body towards the floor keeping your
elbows in towards your rib cage. Next, straighten your arms and
raise your body back to the starting position. Repeat. As pushups
become easier, perform them on an unstable surface like a ball.
Perform three sets of 25 for four weeks, then three sets of 12 for
four weeks
Standing RowGrip a band or cable in both hands. Stand far enough
away from the anchor to initiate tension on the band. Pull straight
back stopping when your elbows are next to your rib cage. Squeeze
your shoulder blades together. Repeat. Perform three sets of 25 for
four weeks, then three sets of 12 for four weeks
Hip Abduction Circles Raise your foot toward the ceiling and
keep it suspended. In this position draw circles in a clockwise and
counter clockwise motion 30 times in each direction.
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THROWER’S DOZEN STRETCHING EXERCISESHOME EXERCISE PROGRAM
Internal/External RotationGrip a band or cable in one hand.
Stand far enough away from the anchor to initiate tension. Hold
your arm horizontal keeping your elbow stationary. Rotate the palm
of your hand towards the floor, and then slowly return to start
position. After one set, turn around. Next, rotate the back of your
hand backwards and return slowly to start position. Repeat. Perform
three sets of 25 for four weeks, then three sets of 12 for four
weeks
Wrist Flexion/Extension Grip a band or cable in one hand in a
seated position. Place your hand far enough away from the anchor to
initiate tension. Rest your forearm on a stable surface to
stabilize your elbow. Keeping your forearm on the surface, bring
your palm towards the ceiling, then return slowly to start
position. After one set, turn your hand over and bring the back of
your hand towards the ceiling. Return slowly to start position.
Repeat. Perform three sets of 25 for four weeks, then three sets of
12 for four weeks
D2 Flexion Pattern Grip a band or cable in one hand. Stand far
enough away from the anchor to initiate tension. Hold your arm
towards your opposite hip with your thumb pointing backwards. Bring
your arm up across your body in a diagonal motion while rotating
your arm. End with your thumb pointing backwards. Return slowly to
start position. Repeat. Perform three sets of 25 for four weeks,
then three sets of 12 for four weeks
Ts, Ys and Is Begin lying on your stomach on physioball with
your arms out to the side. Raise your arms straight out but not
past the plane of your body and then slowly lower to start
position. Next, raise your arms out at 45° angle and slowly lower
to start position. Last, raise your arms straight up overhead and
slowly lower to start position. Keep thumbs pointing up throughout
the exercises. Add weight for resistance. Repeat. Perform three
sets of 25 for four weeks, then three sets of 12 for four weeks
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THROWER’S DOZEN STRETCHING EXERCISESHOME EXERCISE PROGRAM
© 2013 Connecticut Children’s Medical Center. All rights
reserved. 13-251/32 New 7-13
Medicine Ball ThrowBegin by holding a medicine ball with two
hands on the throwing side next to head. Without turning your hips,
rotate your shoulders and throw the ball towards the target with
appropriate follow-through. Repeat. Perform three sets of 25 for
four weeks, then three sets of 12 for four weeks
WoodchopBegin by holding a cable or band with both hands. Stand
far enough away from the anchor to initiate tension on the band or
cable. Keeping your arms straight, rotate your shoulders and turn
your torso as though you were swinging a bat or axe. Return slowly
towards start position. Repeat. Perform three sets of 25 for four
weeks, then three sets of 12 for four weeks