Thera-Band Exercises for Pitchers

Using a Thera-Band in a workout adds a small amount of resistance to movements to help improve stability, muscle tone and strength. The Thera-Band is effective for baseball pitchers to use due to the light weight applied to tender tendons and muscles during a workout, helping to condition and improve a pitcher's range of motion and stamina.

  1. Shoulder Extension

    • Place one end of the Thera-Band on the floor and stand on it. Adjust the length of the band by standing on different sections. Make sure the band is taut when you stand straight up with your arm in a 'T' position. Lower your arm so that it is against the side of the body. In a slow, even movement, bring your arm up and away from the side of the body until the arm is held slightly above the shoulder and the Thera-Band is stretched taut. Slowly lower the arm back to the starting position. Perform this exercise 10 times on each shoulder for two to three sets. This exercise strengthens the shoulders and the rotator cuff, helping prevent injuries.

    Internal Rotation

    • Attach your Thera-Band to an object to hold it in place close to the floor. Lay on your right side with your legs bent at the knees and waist and the right arm supporting the head up from the floor. Grab the Thera-Band with the top arm and bring it towards the body. Your elbow should rest on the side of the body and the arm should be bend at a 90-degree angle. Rotate the arm slowly towards the ceiling, pivoting at the elbow. Lower the arm toward the starting position and continue until the hand is near the floor. Repeat this 12 to 15 times for two to three sets. This exercise improves rotator cuff range of motion as well as strengthening the triceps.

    Horizontal Rotation

    • Attach your Thera-Band close to the floor and stand up straight with your legs shoulder-width apart. Grab the Thera-Band and bring the elbows up to shoulder level with the forearm facing the floor. The Thera-Band should be taut at this level. Rotate you hands towards the ceiling, pivoting the forearms at the elbow. Bring the Thera-Band back to the starting position and repeat. Do this exercise 12 to 15 times for two to three sets.