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Thrower’s Ten Exercise Program

Diagonal Pattern D2 Extension

  • Involved hand will grip band overhead and out to the side.
  • Pull band down and across your body to the opposite side of the leg.
  • During the motion, lead with your thumb.

 

Diagonal Pattern D2 Flexion

  • Gripping band handle in hand of involved hand, begin with arm out from side 45 degrees and palm facing backwards.
  • After turning palm downward, proceed to flex elbow and bring at up and over the in involved shoulder.
  • Turn palm down and reverse to take arm back to starting position.
  • This exercise should be done in a controlled manner.

 

External Rotation at 0 Degrees Abduction

  • Stand with involved elbow fixed at side, elbow at 90 degrees and involved arm across front of body.
  • Grip band while the other end is fixed to a stationary object.
  • Pull out with arm, keeping elbow at side.
  • Return band slowly and in a controlled manner.

 

Internal Rotation at 0 Degrees Abduction 

  • Standing with elbow at side, fixed at 90 degrees and shoulder rotated out.
  • Grip band while other end is fixed to a stationary object.
  • Pull arm across body, keeping elbow at side.
  • Return band slowly and controlled.

 

External Rotation at 90 Degrees Abduction 

  • Stand with shoulder abducted 90 degrees and elbow flexed at 90 degrees.
  • Grip band while the other end is fixed straight ahead, slightly lower than he shoulder.
  • Keeping shoulder abducted, rotate the shoulder back, keeping elbow at 90 degrees.
  • Return band and hand to start position.

 

Internal Rotation at 90 Degrees Abduction 

  • Stand with shoulder abducted to 90 degrees, externally rotated 90 degrees and elbow bent 90 degrees.
  • Keeping shoulders abducted, rotate shoulder forward, keeping elbow bent at 90 degrees.
  • Return band and hand to start position.

 

Shoulder Abduction to 90 Degrees

  • Stand with arm at side, elbow straight, and palm against your side.
  • Raise arm to the side, palm down, until arm reaches 90 degrees (or shoulder level).
  • Hold 2 seconds, and lower slowly.

 

Scaption, Internal Rotation 

  • Stand with elbow straight and thumb up.
  • Raise arm to shoulder level at 30 degrees angle in front of body.
  • Hold two seconds and lower slowly.

 

Prone Horizontal Abduction (Neutral)

  • Lie on table, face down, with involved arm hanging straight to the floor, palm facing down.
  • Raise arm out to side parallel to floor.
  • Hold 2 seconds and lower slowly.

 

Prone Horizontal Abduction (Full External Rotation, 100 Degrees Abduction) 

  • Lie on table, face down, with involved arm hanging straight to the floor, thumb rotated up (hitchhiker position).
  • Raise arm out to the side slightly in front of shoulder, parallel to the floor.
  • Hold 2 seconds and lower slowly.

 

Press Ups

  • Seated on a chair or table, place both hands firmly on the sides of the chair or table, palm down, and fingers pointed outward.
  • Hands should be placed equal with shoulders.
  • Slowly push downward through the hands to elevate your body.
  • Hold the elevated position for 2 seconds and lower slowly.

 

Prone Rowing

  • Lying on your stomach, with your involved arm hanging over the side of the table, dumbbell in hand and elbow straight.
  • Slowly raise arm, bending elbow and bring dumbbell as high as possible.
  • Hold at the top for 2 seconds, then slowly lower.

 

Push Ups

  • Start in the down position, place hands no more than shoulder width apart.
  • Push up as high as possible, rolling shoulders forward after elbows are straight.
  • Start with a push-up into wall, then gradually progress to tabletop and eventually to the floor as tolerable.

 

Elbow Flexion

  • Standing with arm against side, and palm facing inward, bend elbow upward turning palm up as you progress.
  • Hold 2 seconds and lower slowly.

 

Elbow Extension (Abduction) 

  • Raise involved arm over head.
  • Strengthen arm overhead.
  • Hold 2 seconds, then lower slowly.

 

Categories: IRG News & stuff
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Posted on February 9, 2018

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Thrower’s Ten Exercise Program

Diagonal Pattern D2 Extension

  • Involved hand will grip band overhead and out to the side.
  • Pull band down and across your body to the opposite side of the leg.
  • During the motion, lead with your thumb.

 

Diagonal Pattern D2 Flexion

  • Gripping band handle in hand of involved hand, begin with arm out from side 45 degrees and palm facing backwards.
  • After turning palm downward, proceed to flex elbow and bring at up and over the in involved shoulder.
  • Turn palm down and reverse to take arm back to starting position.
  • This exercise should be done in a controlled manner.

 

External Rotation at 0 Degrees Abduction

  • Stand with involved elbow fixed at side, elbow at 90 degrees and involved arm across front of body.
  • Grip band while the other end is fixed to a stationary object.
  • Pull out with arm, keeping elbow at side.
  • Return band slowly and in a controlled manner.

 

Internal Rotation at 0 Degrees Abduction 

  • Standing with elbow at side, fixed at 90 degrees and shoulder rotated out.
  • Grip band while other end is fixed to a stationary object.
  • Pull arm across body, keeping elbow at side.
  • Return band slowly and controlled.

 

External Rotation at 90 Degrees Abduction 

  • Stand with shoulder abducted 90 degrees and elbow flexed at 90 degrees.
  • Grip band while the other end is fixed straight ahead, slightly lower than he shoulder.
  • Keeping shoulder abducted, rotate the shoulder back, keeping elbow at 90 degrees.
  • Return band and hand to start position.

 

Internal Rotation at 90 Degrees Abduction 

  • Stand with shoulder abducted to 90 degrees, externally rotated 90 degrees and elbow bent 90 degrees.
  • Keeping shoulders abducted, rotate shoulder forward, keeping elbow bent at 90 degrees.
  • Return band and hand to start position.

 

Shoulder Abduction to 90 Degrees

  • Stand with arm at side, elbow straight, and palm against your side.
  • Raise arm to the side, palm down, until arm reaches 90 degrees (or shoulder level).
  • Hold 2 seconds, and lower slowly.

 

Scaption, Internal Rotation 

  • Stand with elbow straight and thumb up.
  • Raise arm to shoulder level at 30 degrees angle in front of body.
  • Hold two seconds and lower slowly.

 

Prone Horizontal Abduction (Neutral)

  • Lie on table, face down, with involved arm hanging straight to the floor, palm facing down.
  • Raise arm out to side parallel to floor.
  • Hold 2 seconds and lower slowly.

 

Prone Horizontal Abduction (Full External Rotation, 100 Degrees Abduction) 

  • Lie on table, face down, with involved arm hanging straight to the floor, thumb rotated up (hitchhiker position).
  • Raise arm out to the side slightly in front of shoulder, parallel to the floor.
  • Hold 2 seconds and lower slowly.

 

Press Ups

  • Seated on a chair or table, place both hands firmly on the sides of the chair or table, palm down, and fingers pointed outward.
  • Hands should be placed equal with shoulders.
  • Slowly push downward through the hands to elevate your body.
  • Hold the elevated position for 2 seconds and lower slowly.

 

Prone Rowing

  • Lying on your stomach, with your involved arm hanging over the side of the table, dumbbell in hand and elbow straight.
  • Slowly raise arm, bending elbow and bring dumbbell as high as possible.
  • Hold at the top for 2 seconds, then slowly lower.

 

Push Ups

  • Start in the down position, place hands no more than shoulder width apart.
  • Push up as high as possible, rolling shoulders forward after elbows are straight.
  • Start with a push-up into wall, then gradually progress to tabletop and eventually to the floor as tolerable.

 

Elbow Flexion

  • Standing with arm against side, and palm facing inward, bend elbow upward turning palm up as you progress.
  • Hold 2 seconds and lower slowly.

 

Elbow Extension (Abduction) 

  • Raise involved arm over head.
  • Strengthen arm overhead.
  • Hold 2 seconds, then lower slowly.

 

Categories: IRG News & stuff
Tagged In:
Posted on February 9, 2018

Upcoming Events & Classes

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Physical Therapist Tips

When talking to your doctor or therapist about your symptoms that include numbness and/or tingling, assess some things ahead of time. The more specific information you are able to give your therapist, the better chance o …

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