Mobility Plan for Pitchers (10–12 min)

1. Hips (4–5 min)

• 90/90 Hip Rotations – 6/side

• Hip Flexor Stretch (w/ reach) – 30 sec/side

• Adductor Rockbacks – 8/side

• World’s Greatest Stretch – 5/side

Focus: Open hips for stride length and rotation

2. Thoracic Spine (3–4 min)

• Quadruped T-Spine Rotations – 8/side

• Open Books – 8/side

• Foam Roller Extensions – 10 reps

Focus: Improve rotation and separation

3. Shoulders (3–4 min)

• PVC Pass-Throughs – 12 reps

• PVC Around the Worlds – 8 each direction

• Sleeper Stretch – 30 sec/side

• Wall Slides – 10 reps

Focus: Restore overhead mobility and arm path