WEIGHTS-ROTATOR-CUFF EXERCISES

ALL REPS ARE 30 IN NUMBER

NOTE: PITCHERS WILL USE 5 TO 6 POUND WEIGHTS ONLY-NO MORE. ALL POSITION PLAYERS WILL USE 5 TO 10 POUND WEIGHTS, DEPENDING ON WHAT YOU ARE COMFORTABLE WITH.

1.NO WEIGHTS-15 FREE STYLE STROKES. 15-BACK STROKE WITH THUMBS UP.

2. WEIGHTS-TO THE “L” POSITION FROM THE CHEST THEN DOWN BACK TO THE CHEST. ELBOWS SHOULD BE ABOVE SHOULDERS.

3. WEIGHTS-PUMP ARMS IN RUNNING POSITION. HANDS SHOULD NOT FALL BELOW THE BELT LINE. STAND STRAIGHT UP, CHEST OUT.

4. WEIGHTS-BEND BACK FORWARD. SPREAD WEIGHTS FROM CHEST. ALSO YOUR LEGS ARE SPREAD WIDE. PULL BACK AS FAR AS YOU CAN GO WITHOUT FEELING PAIN. TRY TOUCHING ELBOWS TOGETHER.

5. NO WEIGHTS-“L” POSITION. DOWN TO HORIZON THEN UP AGAIN. GO PAST EARS ON THE WAY UP. DO NOT GO PAST CHEST ON THE WAY DOWN. ELBOWS SHOULD BE ABOVE SHOULDERS.

6.WEIGHTS-LIE ON YOUR RIGHT SIDE. STRETCH YOUR RIGHT ARM ABOVE YOUR HEAD, KEEP LEFT ARM AT SIDE WITH YOUR ELBOW BENT TO 90 DEGREES AND FOREARM RESTING AGAINST YOUR CHEST. PALM DOWN, ROLL YOUR LEFT SHOULDER OUT, RAISING THE LEFT FOREARM UNTIL IT’S LEVEL WITH YOUR SHOULDER (HINT: THIS IS LIKE THE BACKHAND SWING IN TENNIS.) LOWER THE ARM SLOWLY THEN DO THE WHOLE EXERCISE AGAIN WITH YOUR RIGHT ARM. YOU WILL BE SQUEEZING A TENNIS/RACQUET BALL WITH YOUR FREE HAND. (SEE PICTURE)

7. WEIGHTS-LIE ON YOUR RIGHT SIDE. KEEP YOUR LEFT ARM ALONG THE UPPER SIDE OF YOUR BODY. BEND YOUR RIGHT ELBOW TO 90 DEGREES. KEEP THE RIGHT FOREARM RESTING ON THE GROUND. NOW ROLL YOUR RIGHT SHOULDER IN, RAISING YOUR RIGHT FOREARM UP TO YOUR CHEST (HINT: THIS IS LIKE THE FOREHAND SWING IN TENNIS.) LOWER THE FOREARM SLOWLY. THEN DO THE WHOLE EXERCISE AGAIN WITH YOUR LEFT ARM. YOU WILL BE SQUEEZING A TENNIS/RACQUET BALL WITH YOUR FREE HAND. (SEE PICTURE)

8. NO WEIGHTS-30 THUMBS UP BREASTSTROKE. REACH UP AND BACK AS FAR AS YOU CAN. ELBOWS SHOULD BE ABOVE SHOULDERS.

9. WEIGHTS-STRAIGHT ARM UP 5. THEN ¾ FOR 5. THEN TO THE SIDE FOR 5

REPEAT.

  1. WEIGHTS-SHOULDERS FORWARD AND ROLL FOR 15. WEIGHTS SHOULD BE DOWN BY YOUR SIDES. SHOULDERS BACK AND ROLL FOR 15. WEIGHTS SHOULD BE DOWN BY OUR SIDES.
  1. WEIGHTS- CURLS PALMS UP FOR 5 ELBOWS NEAR BODY. 5 ELBOWS ¾ FROM BODY. 5 ELBOWS WAY OUT ALMOST HORIZONTAL WITH GROUND. REPEAT.
  1. WEIGHTS- BEND DOWN AND CIRCLE LITTLE TO BIG LEFT TO RIGHT AND THEN RIGHT TO LEFT, USING ONE HAND. CHANGE HANDS. REPEAT.
  1. WEIGHTS-IN A STANDING POSITION, START WITH YOUR RIGHT AND LEFT ARMS HALFWAY BETWEEN THE FRONT AND THE SIDE OF YOUR BODY, THUMBS DOWN. RAISE YOUR ARMS UNTIL ALMOST LEVEL (ABOUT 45 DEGREE ANGLES) (HINT: THIS IS LIKE EMPTYING A CAN.) DON’T LIFT BEYOND THE POINT OF PAIN. SLOWLY LOWER YOUR ARMS BACK DOWN TO YOUR SIDES. (SEE PICTURE)
  1. WEIGHTS-WRIST TURNS WITH WEIGHTS DOWN BY YOUR SIDES.
  1. NO WEIGHTS-PUSH PALMS TOWARDS THE SKY. RAISE THE ROOF.
  1. NO WEIGHTS- CLAP PALM TO PALM-HOLD FOR FIVE SECONDS EVERY FIFTH ONE. RIGHT SIDE FOR FIVE. LEFT SIDE FOR FIVE. REPEAT.
  1. THIRTY PUSH-UPS. COUNT OUT LOUD AND IN SEQUENCE.
  1. THIRTY SIT-UPS USING THE ROTATOR CUFF FEET DOWN POSITION AND ELBOWS ABOVE THE SHOULDERS.
  1. THIRTY REGULAR CLAPS. ALL IN SEQUENCE.
  1. SQUEEZE TENNIS/RACQUET BALLS IN DIFFERENT POSITIONS. DOWN NEAR SIDE. “L” POSITION. OUT IN FRONT. PALMS UP. PALMS DOWN. FINGER TIPS ONLY.
  1. STRETCH-SQUEEZING TENNIS/RACQUET BALLS AS YOU STRETCH.