Warming up your throwing arm
Working on you shoulder and thoracic mobility and stability are key components for proper arm care. Start with spinal mobility, concentrating on thoracic extension and rotation. Scapular stability is key to throwing and safe over-head arm mechanics, so make sure to address the sequencing of these muscles routinely.
The video below has a few specific mobility and stability exercises designed to do just this. Keeping your full range of motion in your thoracic spine and shoulder joint is important and needs daily attention particularly as your strength training and season progresses.
Erickson, B. J., Thorsness, R. J., Hamamoto, J. T., & Verma, N. N. (2016). The biomechanics of throwing. Operative Techniques in Sports Medicine, 24(3), 156-161.
Faries, M. D., & Greenwood, M. (2007). Core training: Stabilizing the confusion. Strength and Conditioning Journal, 29(2), 10-25.
Hurd, Wendy J, PhD,P.T., S.C.S., & Kaufman, Kenton R,PhD., P.E. (2012). Glenohumeral rotational motion and strength and baseball pitching biomechanics. Journal of Athletic Training, 47(3), 247-56.
Jeran, J. J., & Chetlin, R. D. (2005). Training the shoulder complex in baseball pitchers: A sport-specific approach. Strength and Conditioning Journal, 24(4), 14-31.
Kibler, W. B., Ludewig, P. M., McClure, P. W., Michener, L. A., Bak, K., & Sciascia, A. D. (2013). Clinical implications of scapular dyskinesis in shoulder injury: The 2013 consensus statement from the ‘scapular summit’. British Journal of Sports Medicine, 47(14), 877.
W, B. K. (1998). The role of the scapula in athletic shoulder function. The American Journal of Sports Medicine, 26(2), 325-37.
Wilk, K. E., Williams, R. A., Dugas, J. R., Cain, E. L., & Andrews, J. R. (2016). Current concepts in the assessment and rehabilitation of the thrower’s shoulder. Operative Techniques in Sports Medicine, 24(3), 170-180.