Resistance Tubing Baseball Exercises

Resistance tubing exercises are often used by athletes, particularly by those whose sport involves throwing. Baseball is a sport that requires throwing on every play, and as a result, some players seek to strengthen the muscles that are used during the throwing motion. Although free weight exercises are often used in the gym, resistance or rubber tubing exercises can be performed anywhere. Rubber tubing is also highly portable, making it an attractive option for players.

  1. Standing External Rotation

    • The standing external rotation is an excellent warm-up exercise for both position players and pitchers. This exercise stretches the rotator cuff muscles on the back side of the shoulder, as well as the outer deltoid (shoulder head). Attach one end of the resistance tubing to a fence or door so it is shoulder height. Stand with your back toward the tubing. Hold the other end of the tubing in your right hand; ensure there is no slack in the tubing--there should be slight tension. Position your arm in an "L" shape, so that your upper arm is level with your shoulder. Rotate your arm forward until your knuckles face forward and your forearm is parallel to the ground. There is no rush, so go slowly, as it is easy to strain or even tear your rotator cuff. Perform 20 repetitions, then switch arms and perform 20 more repetitions.

    Shoulder External Rotation

    • The external rotation is another exercise that focuses on stretching and warming up the rotator cuff. It also works muscles of the upper back, and the outside of the shoulder. It is a good idea to use this exercise in addition to standing external rotations because it works the muscles from a different angle. This is helpful because of variations in arm angle that occur when a player throws a baseball. Secure one end of the resistance tubing (or band) to a door handle or a fence, about 3 feet off of the ground. Sit down on a bench or exercise ball with the tubing to your left side. Grasp the free end of the tubing with your right hand (your arm should cross over your chest to reach the tubing). Your elbow should be bent at a 90-degree angle, so your arm forms an "L" shape as it crosses your chest. Place a rolled-up towel between your upper arm and chest (beneath your armpit) to improve the range of motion. Pivot your arm as though it is a hinge, with your elbow remaining against your body. Swing your arm slowly to the right, as far as you can without pain. Return to the starting point for one repetition. Perform 10 repetitions, then turn around and perform 10 more repetitions with your other arm.

    Supraspinatus Stretch

    • Supraspinatus stretches will loosen up the top muscle of the rotator cuff (the supraspinatus). The supraspinatus helps stabilize the shoulder capsule, which is imperative during throwing motions. To perform the exercise, anchor one end of the tubing at ground level. Stand with the tubing anchored to your left, grasping the free end with your right hand. Your right arm should cross over your torso with your elbow slightly bent and your hand resting just below your waistline. Stand far enough away so the tubing is slightly taut. Raise your arm up and across your body, so your hand points toward the sky, over your head. (It should be approximately 45 degrees to the ground.) Return your arm to the starting position to complete one repetition. Perform 10 repetitions, then switch arms and perform 10 for the other arm. Do two to three sets per arm. As with all exercises that focus on muscles of the rotator cuff and shoulder, perform supraspinatus stretches slowly. Your goal is to prevent injury by slowly warming up the muscles, not to see how fast you can do the stretches.