Have you ever seen a 12-year old pitcher "blow out" his arm on the mound?  I have. It's not pretty.

Do you know any high school or college pitchers that have had Tommy John surgery?  I can name 2 friends here in Austin that play for University of Texas, and I probably know at least a dozen other guys.

The point is that it is critical to protect your arm with Pre and Post Arm Care exercises no matter how old you are.

Earlier this year we wrote a blog on "5 Post Game Arm Recovery Hacks" where we outlined how to use compression, ice, massage, hydration and nutrition to help recover after a tournament weekend.   This was one of our most read blogs and actually ranked in the top 10% of all blogs across Shopify stores.  Apparently this is a topic that a lot of the BRUCE BOLT family is interested in, so we wanted to see if there was more information we could provide to the BRUCE BOLT family.

We reached out to Dr. Jordan Pellien, former catcher for the University of Texas baseball team and Clinic Director of Wellsport Chiropractic which provides care to the University of Texas baseball and football teams, to see if he could offer specific exercises to help keep BRUCE BOLT players healthy.

Here's what Jordan had to say:

The problem we address most often with pitchers and catchers at every level is rotator cuff soreness. Trials have shown that after games or "high intensity" Bullpen Sessions, a player's range of motion and strength decreases by 15%.  The goal of any post "outing" recovery routine should be:
  • increase blood flow to aid in healing
  • restore range of motion in the rotator cuff for mobility
  • restore strength for stability
At Wellsport, we've designed a set of "recovery" exercises that can be done by players of any age.  We shot a video of each of the exercises and put them in order below. We recommend doing these exercises 24 hours after a game or bullpen and then again 2 days later.
    You can use the following equipment to perform the exercises:
      • Kettlebells
      • Dumbells
      • Heavy balls / Medicine Balls
      • Gallon milk jug with handle
    We recommend the following weights for the following ages:
      • 8 years - 14 years: 5 lbs
      • 14 years - 16 years: 5 lbs to 10 lbs
      • 16 years to pro: 10 lbs to 15lbs

    Jordan shot 7 staple exercises using equipment that most schools or gyms have:

     

    Airdyne Bike or Jumping Jacks - increased blood flow

    • 5 rounds
    • 30 seconds each round
    • 30 seconds of rest between rounds

    Kettlebell Farmers Carry - rotator cuff stability

    • 4 rounds
    • 30 seconds each round
    • 30 seconds of rest between rounds

    Bottoms up Kettlebell Waiters Carry - rotator cuff stability

    • 4 rounds
    • 30 seconds each round
    • 30 seconds of rest between rounds

    1/2 Kneeling Curl to Press -  Scapula and Rotator Cuff Mobility

    • 4 sets of 10
    • 30 seconds of rest between rounds

    1/2 Kneeling Rotational Press- Rotator Cuff Mobility and Strength

    • 4 sets of 10
    • 30 seconds of rest between rounds

    Single Arm Internal Rotation- Rotator Cuff Mobility

    • 4 sets of 5 rotations per position
    • 30 seconds of rest between rounds

    Bench Press Back- Ideal for Mobility and Stability

    • 4 sets of 10
    • 30 seconds of rest between rounds

    Dr. Jordan Pellien was born and raised in Austin, he graduated from Westlake High School and attended the University of Texas where he was a member of the Longhorn baseball team. He currently provides chiropractic care to both Texas Longhorn football and baseball teams. In these environments Dr. Pellien has worked side by side with multiple practitioners and knows how integration can make a huge impact.  Visit https://wellsport.com/ for more information.

       

      Comments

      • Rayginald Viala said:

        Thank you great info to keep our kids healthy!

        May 19, 2022

      • Wayne Burton said:

        Thank you for posting this information. I am forwarding to my oldest grandson.

        May 19, 2022


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