PTMC Thrower’s 10

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PT Mentor Circle 

Thrower's 10

By Douglas Adams PT, DPT, SCS, OCS, CSCS & Ari Kaplan PT, DPT, SCS, Cert MDT, CSCS

Thrower’s Ten

Instructions:
The throwers ten should be performed 3x/week and can easily be done with minimal equipment. By bring resistance bands and light weights down to the field you can easily make this workout part of your typical practice. Perform each exercise for 3 sets of 10 repetitions. Choose a resistance (band or weight) that is challenging by the 10th rep, but with 30-60 sec between sets you will be able to complete another set of 10.

1a. Diagonal Pattern (D2 Flexion)

Begin with the arm reaching across the body with the elbow bent, arm rotated inwards, and holding onto a resistance band. Keeping the shoulder blade retracted, bring the arm in a diagonal pattern to the outside of the body while extending the elbow and rotating the arm out (as pictured). Slowly return to the starting position.

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1b. Diagonal Pattern (D2 Extension)

Being with the arm overhead with a fully extended elbow and outwardly rotated arm while holding a resistance band. Pull the band across the body while rotating the arm inwards and flexing the elbow (as pictured). Slowly return to the starting position.

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2a. External Rotation (0 ABD)

Begin in standing with your hand on your belly with the elbow next to your side and bent to 90 degrees while holding a resistance band. Your wrist should be in neutral rotation. Keeping the shoulder blade retracted and the elbow next to the side, rotate the arm until your hand is in line with the front of your shoulder (neutral rotation). Slowly return to the starting position.

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2b. Internal Rotation (0 ABD)

Begin in standing with your hand in line with the front of your shoulder 9neutral rotation) with the elbow next to your side and bent to 90 degrees while holding a resistance band. Your wrist should be in neutral rotation. Keeping the shoulder blade retracted and the elbow next to the side, rotate the arm in towards your belly. Slowly return to the starting position.

 7Thorwer's 10

2c. External Rotation (90 AbD)

Begin in standing with your shoulder out to the side 90 degrees and elbow bent 90 degrees. You will start with the shoulder rotated inwards (hand pointing in front of you). Your wrist should be in neutral rotation. Keeping the shoulder blade retracted and the arm above 90 degrees out to the side, rotate the arm until your hand is pointing towards the ceiling (outwardly rotated). Slowly return to the starting position

 Thorwer's 10Thorwer's 10

2d. Internal Rotation (90 ABD)

Begin in standing with your shoulder out to the side 90 degrees and elbow bent 90 degrees. You will start with the shoulder rotated outwards (hand pointing towards the ceiling). Your wrist should be in neutral rotation. Keeping the shoulder blade retracted and the arm above 90 degrees out to the side, rotate the arm until your hand is pointing in front of you (inwardly rotated). Slowly return to the starting position

 Thrower's 10Thrower's 10

3. Shoulder ABD to 90

Begin in standing with your arms by your sides holding weights. Keeping the shoulder blades back and the back of your palms towards the ceiling lift the arms 90 degrees out to the side as pictured. Slowly return to the starting position

 Thrower's 10Thrower's 10

4. Scaption

Begin in standing with your arms by your sides holding weights. Keeping the shoulder blades back and your thumbs towards the ceiling lift the arms 90 degrees 20-30 degrees forward of directly out to the side. Slowly return to the starting position

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5a. Prone Horizontal ABD (neutral)

Begin lying face down with your arm hanging off the edge of the table. Keeping the shoulder blades back and the back of your palms towards the ceiling lift the arms 90 degrees out to the side as pictured. Slowly return to the starting position

 Thrower's 10Thrower's 10

5b. Prone Horizontal ABD (Full ER)

Begin lying face down with your arm hanging off the edge of the table. Keeping the shoulder blades back and your thumbs towards the ceiling lift the arms 90 degrees out to the side as pictured. Slowly return to the starting position

 Thrower's 10Thrower's 10

6. Scapular Depression (seated press up)

Begin seated on the edge of the chair so that your shoulders are partially shrugged. Keeping your elbows straight during the entire exercise, push yourself up so that your bottom comes slightly off the chair and your shoulder blades go downward. Slowly return to the starting position

 Thrower's 10Thrower's 10

7. Prone Row

Begin lying face down with your arm hanging off the edge of the table. Keeping the shoulder blades back bend the elbow and bring the weight towards you in a rowing fashion as pictured. Slowly return to the starting position

 Thrower's 10Thrower's 10

8. Pushups

Begin with your elbows straight and arms at or slightly wider than shoulder width. Lower your body down to the surface keeping the elbows at a 45 degree angle out from your side as pictured. Maintain a flat back during the entire exercise. Slowly return to the starting position

 Thrower's 10Thrower's 10

9a. Elbow Flexion

Star standing holding weight with palms facing inward. Bend your elbow towards you while turning your palm up towards the ceiling. Slowly return to the starting position

 Thrower's 10

9b. Elbow Extension

Start on all 4s with your elbow bent to 90 degrees and next to your side. Maintaining the elbow next to the side, extend the arm so that the elbow is fully straight. Slowly return to the starting position

 Thrower's 10Thrower's 10

10a. Wrist Extension

Begin with the elbow supported, palm facing down, and hand hanging down to the floor. Extend the wrist towards the ceiling as far as you can go. Slowly return to the starting position

 Thrower's 10

10b. Wrist Flexion

Begin with the elbow supported, palm facing upward, and hand hanging down to the floor. Flex the wrist towards the ceiling as far as you can go. Slowly return to the starting position

 Thrower's 10

10c. Supination

Begin with the elbow supported and wrist in neutral with the thumb towards the ceiling. Slowly turn your palm to face upwards. Slowly return to the starting position

 Thrower's 10Thrower's 10

10d. Pronation

Begin with the elbow supported and wrist in neutral with the thumb towards the ceiling. Slowly turn your palm to face downwards. Slowly return to the starting position

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