Accessibility Tools
Throwers Ten Exercise Program

Throwers Ten Exercise Program

Diagonal Pattern D2 Extension

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

Throwers Ten Exercise Program

Diagonal Pattern D2 Flexion

Gripping tubing handle in hand of involved arm, begin with arm out from side 45 degrees andpalm facing backward. After turning palm forward, proceed to flex elbow and bring arm up andover the uninvolved shoulder. Turn palm down and reverse to take arm back to starting position.This exercise should be done in a controlled manner.

Throwers Ten Exercise Program

External Rotation at 0 degrees Abduction

Stand with involved elbow fixed at side, elbow at 90 degrees and involved arm across front ofbody. Grip tubing handle while the other end of the tubing is fixed to a stationary object. Pullout with arm, keeping elbow at side. Return tubing slowly and in a controlled manner.

Throwers Ten Exercise Program

Internal Rotation at 0 degrees Abduction

Standing with elbow at side, fixed at 90 degrees and should rotated out. Grip tubing handlewhile other end of tubing is fixed to a stationary object. Pull arm across body, keeping elbow atside. Return tubing slowly and controlled.

Throwers Ten Exercise Program

External Rotation at 90 degrees Abduction

Stand with shoulder abducted 90 degrees and elbow flexed 90 flexed. Grip tubing handle whilethe other end is fixed straight ahead, slightly lower than the shoulder. Keeping shoulderabducted, rotate the shoulder back, keeping elbow at 90 degrees. Return tubing and hand tostart position.

Throwers Ten Exercise Program

Internal Rotation at 90 degrees Abduction

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

Throwers Ten Exercise Program

Shoulder Abduction to 90 degrees

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

Throwers Ten Exercise Program

Scaption, Internal Rotation

Stand with elbow straight and thumb up. Raise arm to shoulder level at 30 degree angle in frontof body. Do not go above shoulder height. Hold two seconds and lower slowly.

Throwers Ten Exercise Program

Prone Horizontal Abduction (Neutral)

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

Throwers Ten Exercise Program

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.

Throwers Ten Exercise Program

Press-Ups

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

Throwers Ten Exercise Program

Prone Rowing

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

Throwers Ten Exercise Program

Push-Ups

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

Throwers Ten Exercise Program

Elbow Flexion

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

Throwers Ten Exercise Program

Elbow Extension (Abduction)

Raise involved arm overhead. Provide support at elbow from uninvolved hand. Straighten armoverhead. Hold 2 seconds, then lower slowly.

Throwers Ten Exercise Program

Wrist Extension

Supporting the forearm and with palm facing downward, raise weight in hand as far as possible.Hold 2 seconds, then lower slowly.

Throwers Ten Exercise Program

Wrist Flexion

Supporting the forearm and with palm facing upward, lower a weight in hand as far as possible,then curl it up as high as possible. Hold for 2 seconds and lower slowly.

Throwers Ten Exercise Program

Wrist Supination

With forearm supported on table with wrist in neutral position, use a weight or hammer to rollwrist to the palm up position. Hold for 2 seconds and return to starting position.

Throwers Ten Exercise Program

Wrist Pronation

Forearm should be supported on a table with the wrist in neutral position. Using a weight orhammer, roll wrist to the palm down position. Hold 2 seconds and return to starting position.