Baseball Arm Care Program
The number one cause of Tommy John surgery in young players isn't overuse of any single pitch — it's cumulative fatigue and skipped recovery. A 15-minute arm care routine, done daily, dramatically reduces injury risk.
Daily arm care routine
Bands (Jaeger J-Bands)
10 reps of each movement: external rotation, internal rotation, forward flexion, scap retraction. 5 minutes.
Rotator cuff
3x10 of face pulls, prone Ys and Ts. 3 minutes.
Sleeper stretch
2x30 seconds each side to maintain internal rotation range.
Wrist and forearm
Grippers, wrist rollers, reverse curls. 3 minutes.
Post-throwing recovery
Ice or cold plunge (10 min), foam roll lats and thoracic spine, sleep 8+ hours.
Frequently asked questions
Should I ice after every outing?+
Yes for pitchers — 10 minutes of ice on the shoulder reduces inflammation. Not necessary after position player throwing.
Related resources
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