Post-Throwing Arm Care Program (10–15 Minutes)

Goal: Restore shoulder health, improve blood flow, and reinforce stability after throwing

Structure

• Light resistance, high control

• Focus on recovery + stability

• Smooth tempo, no fatigue training

1. VeloX Band Series (Flush Series) – 2 x 12–15 each

• Forward flys w/ Overhead reach

• Reverse flys w/ Overhead reach

• Internal/External rotations

• Softball Throws

• Balanced throw 

Focus: Increase blood flow and decompress arm

2. Internal / External Rotations – 2 x 10 each arm

• Elbow at side (90°)

• Slow, controlled movement

• Light resistance only

Focus: Rotator cuff recovery + stability

3. Scap Retractions (Band Pull-Aparts or No Money) – 2 x 12

• Pull shoulder blades together

• Keep shoulders down (no shrugging)

• Control both directions

Focus: Scap control + posture

4. Wall Slides – 2 x 8–10

• Back and arms against wall

• Slide arms up overhead

• Maintain contact throughout

Focus: Shoulder mobility + upward rotation

5. Seal Walks (Forward/Reverse) – 2 x 10–15 yards

• Forward crawl position

• Long, controlled steps

• Hips stable, core tight

• Butt higher on way back

Focus: Shoulder stability + serratus activation

6. Waiter Walks – 2 x 15–20 yards each arm

• Light DB or KB overhead

• Arm at 90 degree (Front, 45, scap loaded)

• Slow, controlled walk

Focus: Overhead stability + joint integrity

Coaching Notes

• Keep everything light and controlled

• No exercise should create fatigue or pain

• Focus on feel + quality movement

• Use immediately after throwing sessions

Expected Outcome

• Faster arm recovery

• Improved shoulder stability

• Reduced soreness and injury risk

• Better consistency across throwing days