Shoulder & Arm Care

1. Posterior Shoulder / Rear Delt

Goal: Reduce throwing-side tightness and improve shoulder motion

• Lean against wall with ball on back of shoulder

• Cross arm across body slightly

• Roll slowly and pause on tender spots

2. Pec Minor / Front Shoulder

Goal: Open front of shoulder and improve scap position

• Place ball just inside front shoulder

• Lean into wall

• Small slow circles and short rolls

3. Biceps / Front Upper Arm

Goal: Reduce anterior arm tightness from deceleration and lifting

• Place ball on front of upper arm against wall

• Roll shoulder to elbow

• Avoid too much pressure

4. Triceps

Goal: Improve elbow and shoulder tissue quality

• Place ball under back of upper arm

• Roll from shoulder to just above elbow

• Focus on long head area if tight

5. Forearm Flexors

Goal: Reduce gripping and throwing-related forearm tightness

• Place ball on inside forearm over a table or wall

• Roll wrist to elbow

• Open and close hand while holding pressure

6. Forearm Extensors

Goal: Improve recovery of back/outside forearm

• Place ball on top/outside forearm

• Roll slowly from elbow toward wrist

• Pause on dense tight spots