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Exercise ball exercises for throwing with allow you to throw further, with less risk of injury.
Hodges and Richardson demonstrated
that when subjects performed a unilateral shoulder movement, the
transversus abdominis was the first of the trunk muscles to become
active, and this activation occurred prior to the onset of actual limb
movement. This study suggests that for the throwing athlete, core
stability would be important as force is transferred from the ground,
up through the lower extremities, across the trunk, and out to the
throwing arm.
As force is transmitted to the throwing arm, stability is also required
at the scapulothoracic joint (the joint between the rib cage and the
shoulder blade) to transfer energy from the trunk to the shoulder. As
the arm accelerates it puts tremendous strain on the glenohumeral joint
which also requires stability to prevent injury to the rotator cuff
and joint capsule.
It has been shown that with weakness of the rotator cuff, the pitcher
uses the deltoid excessively, resulting in impingement of the rotator
cuff. Weakness of the scapular stabilizer, serratus anterior results in
excessive anterior and superior translation of the humeral head. This
can lead to
impingement of the rotator cuff tendons and strain to the joint
capsular structures.
Exercise
Ball Exercises for Throwing
Click on each exercise
for a full description and progression
The best
shoulder workout for throwing includes technical training,
strength and endurance training, core stability training with the
exercise ball (also known as the swiss ball, ab ball, balance
ball, fit ball, gymnic ball, fitness ball, therapy ball, physio ball,
etc.) as well as exercises as prescribed by your pitching
coach.
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