Thrower’s Ten Exercise Program in Cherry Hill
What is the Thrower’sTen Exercise Program?
The Thrower’s Ten exercise program is a comprehensive set of exercises aimed at improving the strength, power, and endurance of the major muscles required for throwing in baseball and other throwing sports. The program is designed to be simple and doable anywhere, making it a convenient and effective way for athletes to stay in shape and avoid injury.
The Thrower’s Ten program consists of ten exercises that target the muscles involved in throwing. These exercises are designed to be performed in a specific order, starting with the shoulder blade squeeze and ending with the wrist extension. Each exercise is meant to be performed with proper form and technique, to maximize its effectiveness.
Exercises Included in the Thrower’s Ten Program in Cherry Hill
The first exercise in the program is the shoulder blade squeeze. This exercise involves squeezing the shoulder blades together, which helps to improve posture and strengthen the muscles that stabilize the shoulder blade.
The second exercise is the scapular retraction. This exercise involves pulling the shoulder blades back and down, which helps to strengthen the muscles that stabilize the shoulder blade and improve posture.
The third exercise is the internal rotation. This exercise involves rotating the shoulder internally, which helps to strengthen the muscles that rotate the shoulder inward.
The fourth exercise is the external rotation. This exercise involves rotating the shoulder externally, which helps to strengthen the muscles that rotate the shoulder outward.
The fifth exercise is the prone horizontal abduction. This exercise involves lying face down and lifting the arms out to the sides, which helps to strengthen the muscles that raise the arms.
The sixth exercise is the prone horizontal adduction. This exercise involves lying face down and bringing the arms together in front of the body, which helps to strengthen the muscles that bring the arms across the body.
The seventh exercise is the prone extension. This exercise involves lying face down and lifting the arms up, which helps to strengthen the muscles that lift the arms overhead.
The eighth exercise is the supraspinatus strengthener. This exercise involves holding the arm at a 90-degree angle and lifting it up, which helps to strengthen the supraspinatus muscle.
The ninth exercise is the elbow flexion. This exercise involves bending the arm at the elbow, which helps to strengthen the muscles that bend the elbow.
The tenth and final exercise is the wrist extension. This exercise involves extending the wrist upward, which helps to strengthen the muscles that extend the wrist.
The Thrower’s Ten program is designed to be done as a warm-up before throwing or as a cool-down after throwing. By performing these exercises regularly, athletes can improve their throwing mechanics, reduce the risk of injury, and enhance their overall performance.
Benefits of the Thrower’s Ten Exercise Program
One of the benefits of the Thrower’s Ten program is that it is convenient and can be done anywhere. Athletes can perform these exercises in the dugout, at home, or even on the go. This makes it easy to stay on top of their training and maintain their strength and conditioning, no matter where they are.
Another benefit of the Thrower’s Ten program is that it is a comprehensive set of exercises that target all of the major muscles required for throwing. By targeting these muscles specifically, athletes can improve their throwing mechanics and reduce the risk of injury.
The Thrower’s Ten program is also a great way for athletes to stay in shape during the off-season. By performing these exercises regularly, athletes can maintain their strength and conditioning, so they are ready to perform at their best when the season starts.
Start the Thrower’s Ten Exercise Program Today
The Thrower’s Ten exercise program is an excellent way for athletes to improve their strength, power, and endurance in the muscles required for throwing. By performing these exercises regularly, athletes can enhance their overall performance, reduce the risk of injury, and maintain their strength and conditioning. Whether in the dugout or at home, the Thrower’s Ten program is a convenient and effective way for athletes to stay in shape and stay on top of
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“After several failed attempts to improve my chronic neck and shoulder pain, I’m so glad I found Damon. The entire staff was warm, friendly, and professional. Damon and the other physical therapists truly listened to my concerns and provided exercises to help me reach my goals. I noticed some improvement after only a few sessions, and with their continuous support, I eventually regained mobility in my shoulder and neck. I even shared a few laughs with the staff, which made my experience fun and memorable. Although I have been to other physical therapy facilities, none were as effective or enjoyable.”