5 Minute Thrower’s Warm-up

Cornerstone Arm Care

5-Minute Throwing Prep

Prepare your shoulder, shoulder blade, and upper back for throwing without creating fatigue.

5Minutes

2Rounds

10Reps Each

LightResistance

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01

10 repetitions

Cuban Press

Pull your elbows upward, rotate your hands toward the ceiling, and finish with a controlled overhead press.

Key Cue Keep your elbows elevated and avoid arching your lower back.

Rotator Cuff Shoulder Mobility Overhead Control

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02

10 repetitions

Band Pull-Aparts

Hold a light band in front of your chest. Pull it apart until your arms form a straight line, then return slowly.

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

Upper Back Scapular Control Posture

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03

10 repetitions

Face Pulls

Anchor band higher than eye level in half kneeling position. Pull the band toward your face, guiding your elbows outward and finishing with your hands near your ears.

Key Cue Keep your shoulders away from your ears throughout the movement.

Posterior Shoulder Rotator Cuff Scapular Stability

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04

Choose one option

Upper-Back Mobility

Perform 5 world’s greatest stretches per side or 10 kneeling thread-the-needles per side.

Key Cue Rotate through your upper back while moving through a comfortable, controlled range.

Upper-Back Rotation Hip Mobility Throwing Mechanics

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Ready to Throw? Start at an easy intensity and gradually increase your throwing distance and effort. You should feel prepared—not fatigued.