The Biggest Flaws We See in Arm Care Programs

Arm Care has been one of the slowest facets of baseball to progress and optimize over recent years. As Pitching Development and Strength and Conditioning Programs have been progressing at light speed, our Arm Care Programs are still based off of the Jobe’s Shoulder Strengthening Program. Yes, the one from 30 + Years Ago! Whether it’s using light dumbbells, wrist bands, or manual resistance, many of the Arm Care programs we see are built around Y, T, I, and External Rotation on a daily basis. It is time to build off of this and catch up with the rest of baseball.

Flaw #1: Doing the Same Program Week After Week

A Primary Goal of an Arm Care Program is to build strength in the throwing specific musculature of the arm. If we went into a gym and bench pressed 135 pounds every time we lifted for the entire year, how big of strength gains would we see over the year? Not much. We gain strength by introducing new stimuli, letting our bodies adapt to that stimulus, then adding a new or greater stimulus. This is a fundamental principle of strength training. This is exactly why our Arm Care programs should include variation and progression on a consistent basis. After our body has adapted to the tubing Y,T,I’s that we have been doing in every single Arm Care Program for the last year, we are just going through the motions as it is a stimulus/challenge that is now the arm’s baseline. For this reason, we chose to progress our Arm Care programs in 2 week blocks with progression and variation in each block. This not only provides a new challenge for the body to overcome and get stronger, but also addresses the boredom of doing the same exact thing every day.

Flaw #2: Current Program’s Fail to Incorporate Scapular Musculature Optimally

Although Y’s, T’s, and I’s are intended to challenge the mid and low traps (scapular musculature), we have found that it is so easy for athletes to turn these into a Rotator Cuff Exercise. Even with high level cuing, it is common that the cuing does not overcome the imbalances of the athlete. Strengthening the Rotator Cuff is a big component of an Arm Care Program, but only doing RC work, leaves us naked on the Scapular strengthening portion. For this reason, we like to incorporate movements that force feed the Mid and Low Traps such as a 90/90 to Y Slide rather than give the body the ability to compensate. With this exercise, we can force feed the athlete into strengthening the Low and Mid traps by positioning them into a 90/90 ER (Posterior Scap TIlt emphasis), Max Horizontal Abduction (Scapular Retraction emphasis), then adding in the upward slide to force the Scapulas into upward rotation. Whats up Low Traps! We are passionate in our endeavors to keep developing new ways to challenge the scapular specific musculature (Low Trap, Mid Trap, and Serratus Anterior) as we feel this is the biggest component missing on the musculoskeletal level.

Flaw #3 Arm Care Programs DO NOT match our Daily Workloads

The two most common dosages of Arm Care we see are: Arm Care every day or Arm Care only on Mound Days. Every day of throwing is not going to be the same in terms of workload and intensity. Our Arm Care should match these workloads!

For this reason, we feel this is the best way to dose in your Arm Care:

HIGH WORKLOAD DAY: FULL ARM CARE PROGRAM: addressing Scapular Strength, Rotator Cuff Strength, Decel Pattern, Shoulder Stability, and Forearm Strength

MODERATE WORKLOAD DAY: SCAPULAR EMPHASIS PROGRAM: take a sniper approach at addressing our most important scapular musculature (Low Trap, Mid Trap, Serratus Anterior)

LOW WORKLOAD DAY: RECOVERY/MOBILITY PROGRAM: This is usually the day after a high workload day so it is our chance to work in some recovery/mobility work. This can include anything from soft tissue work, Passive/Active Elongation, to End Range/Low load work

Where Does Arm Care Fit in?

Arm Care Programs are designed to complement Pitching Skills/Mechanical coaching and a Total Body S&C Program. Those are components of Player Development that are already killing it and developing at a rapid pace. As Physical Therapist’s, our skillset best adds to this model by developing a sniper specific Arm Care Program to complement the other two. When everybody provides their best skillset for the athlete, they are in the best position for success.