By Jake Hoffman, B.S. Exercise & Wellness
The rotator cuff is arguably the second most injured part of the body in the game of baseball. We are constantly hearing about players going in for “rotator cuff” surgery. But what does that really mean though??
Well, let’s start with some basic knowledge of the rotator cuff. The rotator cuff is underlying responsible factor for the majority of the shoulder’s rotational movements, especially when throwing a baseball.
Basically, your rotator cuff is made up of the muscles and tendons in your shoulder. These muscles and tendons connect the humerus bone of your upper arm with your shoulder blade. They also help hold the ball of your upper arm bone firmly in your shoulder socket. The combination results in the greatest range of motion of any joint in your body.
A rotator cuff injury includes any type of irritation or damage to your rotator cuff muscles or tendons. Causes of a rotator cuff injury may include falling, lifting and repetitive arm activities — especially those done overhead, such as throwing a baseball or placing items on overhead shelves.
Most of the time, a rotator cuff injury heal on its own with self-care measures or exercise therapy.
It is one thing to rehab or treat an existing injury with exercise therapy, but it is completely different to pre-hab and pre-strengthen the muscle group before the injury occurs.
Here are some simple techniques for strengthening the rotator cuff and even increasing velocity using just a few low-cost resistance devices.
Tube Internal Rotation Subscapularis Rotator Cuff Exercises
Band Exercises for Rotator Cuff
J-Bands Exercises
The YouTube links provided are a great training resource for up and coming players who are looking for that added endurance, injury-prevention and maybe even some extra velocity.
Take a few minutes and check them out.
• Jake Hoffman, B.S. – Exercise & Wellness from Arizona State University
• Current Fitness & Wellness Director at Anthem Sports Club
• Former Physical Development Director - Big League Baseball Instruction (Mesa, AZ)
• Former Gateway College Asst. Hitting & Catching Coach
As always, if you have any questions, comments, or would like me to address a training topic of your choosing please e-mail me at:
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