Spring Training baseball is Here: How We Prepare Our Throwing Athletes for a Strong Season with Less Shoulder Pain
Spring is in the air, and that means one thing for baseball players—spring training! As pitchers and position players ramp up their throwing volume, it’s critical to ensure their bodies are moving efficiently, their shoulders are stable, and their lower bodies are providing the necessary support. At River Forest Health and Wellness, we emphasize dynamic warm-ups and movement preparation to help throwing athletes build resilience, reduce injury risk, and optimize performance.
Here’s a look at how our clinicians warm up our throwing athletes, incorporating principles from Dynamic Neuromuscular Stabilization (DNS), myofascial release, and eccentric loading techniques to enhance throwing mechanics and arm health.
1. Mobilizing the Upper Thoracic Spine with Foam Rolling
Throwing requires efficient thoracic extension and rotation to allow for full shoulder range of motion and power generation. A restricted upper back can lead to excessive stress on the shoulder and elbow.
One of our go-to warm-ups involves foam rolling the upper thoracic spine to improve mobility and extension:
Thoracic Extension Over a Foam Roller
Lie on your back with a foam roller positioned at the mid-back.
Support your neck with your hands and gently extend backward over the roller.
Perform 10 slow reps, pausing at tight spots.
This drill preps the thoracic spine for better overhead mechanics, allowing for a smoother and more powerful throw.
2. Scapular-Thoracic Activation Through DNS Principles
The scapula plays a critical role in throwing mechanics, acting as the foundation for the shoulder joint. Weak or unstable scapular control can contribute to overuse injuries, such as rotator cuff tendinopathy or labral stress.
We incorporate Dynamic Neuromuscular Stabilization (DNS) exercises to enhance scapular-thoracic control. Two of our favorite drills include:
Short Bar Position Activation
This position mimics the early stages of a throwing motion.
Athletes work on serratus anterior activation, ensuring the scapula moves smoothly against the ribcage.
Cue: “Press the ground away while maintaining a strong, active core.”
4.5-Month DNS Position
Athletes lie on their backs with knees at 90 degrees, engaging deep core stabilizers while performing controlled reaches.
This reinforces scapular stability in a functional, athletic posture.
By building strong scapular-thoracic coordination, athletes reduce stress on the rotator cuff and improve throwing efficiency.
3. Eccentric Loading of the Latissimus Dorsi for Arm Deceleration
The latissimus dorsi (lat) is a powerful muscle that aids in throwing, but it also plays a crucial role in arm deceleration. Improper eccentric control of the lat can lead to excessive strain on the posterior shoulder and elbow, increasing injury risk.
We focus on eccentric lat loading drills to prepare our athletes for the forces experienced during arm deceleration:
Lat Eccentric Pull-Up Lowers
Start at the top of a pull-up position and slowly lower for 5-7 seconds.
Emphasize scapular retraction and controlled descent to reinforce eccentric strength.
Repeat for 3-4 sets of 5 reps.
This improves the lat’s ability to absorb force, reducing stress on the shoulder joint after each throw.
4. Pelvic Stability for Energy Transfer
Efficient throwing starts from the ground up, requiring strong and stable pelvis control to optimize force transfer through the kinetic chain. Weak pelvic stability can cause compensations in the shoulder, elbow, and even the lumbar spine.
To enhance pelvic stability, we utilize:
Half-Kneeling Pallof Press
This challenges anti-rotational core control, which is essential for a stable base during throwing.
Maintain a neutral pelvis while pressing a resistance band forward.
DNS - Oblique sit - 7 month position
Athletes engage their glute medius while maintaining pelvic stability.
Reinforces the lateral stability necessary for dynamic movement.
These exercises ensure that the pelvis provides a solid base for rotational power, helping athletes maximize throwing velocity and accuracy.
5. Hip Mobility and Glute Activation for Lower Body Drive
The hips are the powerhouse of throwing mechanics. Limited hip internal rotation and weak glutes can lead to poor force generation, increasing reliance on the shoulder and elbow.
We prioritize hip mobility drills and glute activation to improve lower body mechanics:
90/90 Hip Transitions (for hip mobility)
Improves internal and external hip rotation, allowing for smoother weight transfer during pitching.
Focus on keeping an upright torso while rotating between positions.
Gluteal wall press (for glute activation)
Standing peripidicular to a wall with the knee closest to the wall elevated to 45-70°, opposite knee is bent in a mini lunge position.
Load the knee into the wall and rotate the torso away from the wall.
By mobilizing the hips and strengthening the glutes, our athletes develop better lower-body engagement, reducing stress on the shoulder while increasing throwing efficiency.
Takeaway: Build a Resilient Throwing Athlete
Spring training is the perfect time to reinforce proper movement patterns before the season starts. At River Forest Health and Wellness, our approach integrates mobility, stability, eccentric strength, and neuromuscular control to ensure our throwing athletes are moving well, generating power efficiently, and reducing injury risk.
If you or your young athlete want to optimize throwing mechanics and prevent injuries this season, schedule an appointment with our team today! We’ll assess your movement patterns and create a tailored plan to keep you on the field and performing at your best.
Ready to optimize your throwing performance? Contact River Forest Health and Wellness today!
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