Arm-Care Strength & Mobility Routine

Cornerstone Arm Care

Full Arm-Care Routine

A complete shoulder-strengthening and mobility routine designed to support throwing health throughout the season and off-season.

6 Exercises

2 Sets Each

1–2x/week In Season

2–3x/week Off-Season

How to Complete the Routine

Six Exercises. One Complete Arm-Care Session.

Complete each exercise using a slow, controlled tempo. Finish both sets of an exercise before advancing to the next movement.

01 Exercise

2 sets × 15 reps

Wall Scaptions with Foam Roller

Place a foam roller against the wall with your forearms resting on it. Apply gentle pressure into the roller as you slide your arms upward in a controlled V-shaped path. Return slowly to the starting position.

Key Cue Keep your ribs down and gently push away from the wall as your arms travel upward.

Serratus Anterior Lower Trapezius Scapular Control

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02 Exercise

2 sets × 15 reps

Cuban Press

Pull your elbows upward until your upper arms are approximately parallel to the floor. Rotate your hands toward the ceiling, press overhead, and reverse the movement with control.

Key Cue Keep your elbows elevated and avoid arching your lower back during the overhead press.

Rotator Cuff Shoulder Mobility Overhead Control

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03 Exercise

2 sets × 15 reps

Band Pull-Aparts

Hold a light resistance band in front of your chest with your arms extended. Pull the band apart until your arms form a straight line, then return slowly without allowing the band to snap back.

Key Cue Keep your shoulders relaxed and gently squeeze your shoulder blades together.

Upper Back Scapular Control Posture

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04 Exercise

2 sets × 20 seconds or 20 steps

Bear Plank or Bear Crawl

Begin on your hands and knees with your hands beneath your shoulders and your knees beneath your hips. Lift your knees slightly from the floor and hold, or take small controlled steps while maintaining the bear-plank position.

Key Cue Keep your back level, press the floor away, and limit rotation through your trunk and hips.

Shoulder Stability Core Control Closed-Chain Strength

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05 Exercise

2 sets × 15 reps

Face Pulls

Anchor a resistance band slightly higher than eye level in a half kneel position. Pull the band toward your face while guiding your elbows outward. Finish with your hands near your ears, then return slowly.

Key Cue Keep your shoulders away from your ears and maintain tall posture throughout the movement.

Posterior Shoulder Rotator Cuff Scapular Stability

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06 Exercise

2 sets × 10 reps

World’s Greatest Stretch

Step forward into a long lunge and place both hands inside your front foot. Rotate your inside arm toward the ceiling, following your hand with your eyes. Return with control and repeat on the opposite side.

Key Cue Keep your front foot planted and create the rotation through your upper back without forcing the movement.

Upper-Back Rotation Hip Mobility Throwing Mechanics

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Exercise 1 of 6

Important Training Note This arm-care routine supports throwing health but does not replace a dedicated strength-and-conditioning program during the off-season.