Thrower's Ten exercise program

Equipment needed

• 2 lb dumbbell
• Chair
• Table to support your body
• 1 light resistance band
• 1 towel

Exercise frequency

• In season: 1 set x 10 reps, 1-2 days per week.
• Out of season: 2 sets x 10 reps, 2-3 days per week.

1A. Diagonal pattern D2 extension

The involved hand grips the tubing handle overhead and out to the side. Pull the tubing down and across your body to the opposite leg, leading with your thumb.

1B. Diagonal pattern D2 flexion

Gripping the tubing handle in the involved hand, begin with the arm 45 degrees out from the side and the palm facing backward. Turn the palm forward, flex the elbow and bring the arm up and over the uninvolved shoulder. Turn the palm down and reverse to the starting position in a controlled manner.

2A. External rotation at 0 degrees abduction

Stand with the involved elbow fixed at your side, elbow at 90 degrees and the arm across the front of the body. Grip the tubing handle with the other end fixed to a stationary object. Pull out with the arm, keeping the elbow at your side. Return slowly and controlled.

2B. Internal rotation at 0 degrees abduction

Stand with the elbow at your side fixed at 90 degrees and the shoulder rotated out. Grip the tubing handle with the other end fixed to a stationary object. Pull the arm across the body, keeping the elbow at your side. Return slowly and controlled.

3A. External rotation at 90 degrees abduction

Stand with the shoulder abducted 90 degrees and the elbow flexed 90 degrees. Grip the tubing handle with the other end fixed straight ahead, slightly lower than the shoulder. Keeping the shoulder abducted, rotate the shoulder back with the elbow at 90 degrees. Return to the start position.

3B. Internal rotation at 90 degrees abduction

Stand with the shoulder abducted 90 degrees, externally rotated 90 degrees and the elbow bent 90 degrees. Keeping the shoulder abducted, rotate the shoulder forward with the elbow bent. Return to the start position.

4. Shoulder abduction to 90 degrees

Stand with the arm at your side, elbow straight and palm against your side. Raise the arm to the side, palm down, until it reaches shoulder level. Hold 2 seconds and lower slowly.

5. Scaption, internal rotation

Stand with the elbow straight and thumb up. Raise the arm to shoulder level at a 30 degree angle in front of the body. Do not go above shoulder height. Hold 2 seconds and lower slowly.

6. Prone horizontal abduction (neutral)

Lie face down on a table with the involved arm hanging straight to the floor, palm down. Raise the arm out to the side parallel to the floor. Hold 2 seconds and lower slowly.

7A. Prone horizontal abduction (full external rotation, 100 degrees abduction)

Lie face down on a table with the involved arm hanging straight to the floor and the thumb rotated up (hitchhiker position). Raise the arm out to the side slightly in front of the shoulder, parallel to the floor. Hold 2 seconds and lower slowly.

7B. Press-ups

Seated on a chair or table, place both hands firmly on the sides, palms down and fingers pointed outward, equal with the shoulders. Slowly push down through the hands to elevate your body. Hold 2 seconds and lower slowly.

7C. Prone rowing

Lying on your stomach with the involved arm hanging over the side of the table, dumbbell in hand and elbow straight, slowly raise the arm, bending the elbow and bringing the dumbbell as high as possible. Hold 2 seconds, then lower slowly.

7D. Push-ups

Start in the down position with hands no more than shoulder width apart. Push up as high as possible, rolling the shoulders forward once the elbows are straight. Start with a push-up into a wall, then progress to tabletop and eventually the floor as tolerated.

8. Elbow flexion

Standing with the arm against your side and palm facing inward, bend the elbow upward, turning the palm up as you progress. Hold 2 seconds and lower slowly.

9. Elbow extension (abduction)

Raise the involved arm overhead and provide support at the elbow with the uninvolved hand. Straighten the arm overhead. Hold 2 seconds, then lower slowly.

10A. Wrist extension

Supporting the forearm with the palm facing down, raise the weight in your hand as far as possible. Hold 2 seconds, then lower slowly.

10B. Wrist flexion

Supporting the forearm with the palm facing up, lower the weight in your hand as far as possible, then curl it up as high as possible. Hold 2 seconds and lower slowly.

10C. Wrist supination

With the forearm supported on a table and the wrist neutral, use a weight or hammer to roll the wrist to the palm-up position. Hold 2 seconds and return to the start.

10D. Wrist pronation

With the forearm supported on a table and the wrist neutral, use a weight or hammer to roll the wrist to the palm-down position. Hold 2 seconds and return to the start.

Stop any movement that causes pain and ask your clinician before starting a new program after an injury.