A PRACTICAL OFF SEASON INJURY PREVENTION PROGRAM

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A PRACTICAL OFF SEASON INJURY PREVENTION PROGRAM

• Brad Thorne, PT

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Some injuries in baseball are unpreventable
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Goals

• Increase strength of rotator cuff and scapular
  stabilizers
• Increase range of motion of throwing shoulder
  into internal rotation
• Condition player to perform preventative
  exercises on a regular basis and provide feedback
  as to the benefit of short term, consistent
  exercise program in changing shoulder strength
  and ROM

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ROTATOR CUFF SITS

• Supraspinatus
• Infraspinatus
• Teres Minor
• Subscapularis

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SCAPULAR STABILIZERS

• Trapezius
• Rhomboids
• Teres Major
• Serratus Anterior
• Levator Scapulae

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THE EXERCISES
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Straight Arm Extension
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External Rotation
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Scapular Retraction
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Horizontal Abduction
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Sleeper Stretch
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PROGRAM COST

• 15.00 per player for Theraband (3 strengths)
• 5 minutes per exercise day or 15 total minutes
  per week for the program.
• 40 minutes of initial one on one instruction in
  proper technique per team.

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THE PROGRAM

• 5 WEEKS 12/4/07-1/12/08 9 select baseball
  players ages 13-14 completed the program.
• Perform exercises 3 days per week on
  non-consecutive days with the sleeper stretch
  performed last in the routine.
• Yellow Theraband-2 weeks, Red Theraband-2 weeks,
  then Green Theraband for 2 weeks.
• 3 sets of 10 of each of the band exercises and 5
  repetitions of the sleeper stretch held for a 5
  second hold.

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THE RESULTS

• STRENGTH
• External Rotation 28.6
• Horizontal Abduction 12.5
• Extension 20.6
• External Rotation at 90 degrees 41.5

• RANGE OF MOTION
• Internal rotation 19.9 or average improvement
  of 14.8 degrees!

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You can create a low cost, effective injury
prevention program that has a proven track record
for producing results!