“How to Prevent Shoulder Injuries” – wow … that’s an ambitious title.  A better title would probably be – “How to Decrease the Likelihood of Having a Shoulder Injury”.

Here are a couple of videos from Jerry Shreck of VarietyTrainer.com along these lines.

Jerry is the Head Strength & Conditioning Coach and Fitness Facilities Coordinator at Bucknell University and has been featured in Men’s Health magazine.   This first video demonstrate three of the shoulder exercises he uses in his shoulder health program.

• Scapular retractions with a band
• Open can raises with a band
• Empty can raises with a band

Click here to view the embedded video.

In this second video, Jerry moves on to:

• high external rotation against band resistance
• external rotation crossovers.

Click here to view the embedded video.

Give these shoulder exercises a try and let us know what you think.

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Post tags: external rotation, rotator cuff, shoulder exercises, shoulder injury, volleyball

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You have a son who is a great age-level pitcher … maybe the next Nolan Ryan or Marian0 Rivera.  You’ve got him on a strength program and you probably make sure he receives personal instruction from a very good personal baseball coach.  But, are you overlooking the obvious?  His natural throwing motion may be flawed … and you’ll never notice it.  In fact, most people will probably never notice his throwing errors.  WHY?  Because …

• Your eyes are too slow
• You don’t know what to look for
• If you do see a problem, you don’t know how to fix it

3P Sports – Identifying and Fixing Flaws in Pitching Mechanics

The answer is to let the professionals watch your son pitch … examine his mechanics and use their expertise to correct any flaws in his throwing mechanics.  What if you could get people like former major league General Manager, Jim Duquette or former major league pitching coach, Rick Peterson or the most well-known orthopedic surgeon – Dr. James Andrews, to take a look at your son’s throwing motion.  Sounds good … BUT that sounds expensive … very expensive.  Right?  Maybe not…watch this video and see for yourself.

Click here to view the embedded video.

The Answer – Biomedical Study of the Pitching Delivery

Dr. Andrews, Rick Peterson and Jim Duquette have created a business – 3P Sports – to help people like you and your son.  The formula is simple:

1. Biomedical Video Analysis – a scientific video analysis of a pitcher’s delivery by experts who know how to identify “red flags” or flaws that will limit pitching performance and may lead to shoulder and / or elbow injury.
2. Pitcher Specific Strength Training – a pre-season, in-season and post-season strength training program to increase pitching performance and help your son remain injury free.
3. MLB-Pitching Drills – learn and use the same training formula that elite, professional pitchers use
4. Performance Behavior Coaching – helping your son develop the work ethic and mental skills needed to perform at the highest level

3P Sports – an Affordable Pitching Program

Okay…sounds good, but can you afford it?  I wondered the same thing … it must cost thousands, right?  No!  Not only did it not cost thousands, it’s very affordable – less expensive than your cable or internet bill.  Incredibly, the cost is only $39.95 a month or $399 for and entire year!  Visit their product page and see for yourself.

Bottom Line – Does the 3P Pitching Program Work?

It all boils down to one thing – DOES THE 3P SPORTS PITCHING PROGRAM WORK?  It certainly has the backing of some pretty notable pitching experts – from professional pitchers to pitching coaches to orthopedic surgeons.  But what do the end users think?  Here are some testimonials from people using the 3P Pitching system.

Disclosure – I am not affiliated with 3P Sports in any way.  I was not compensated for this article.  Check out their program and let us know what you think.

Disclosure Part 2 – We have a great Facebook community

We have a great community of people who share shoulder rehab information and tips daily.  Why not stop by our Facebook page and see for yourself?

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Post tags: baseball, pitching, shoulder development, shoulder exercises, shoulder injury, softball, throwing

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A Brand New Twist on Y T A’s For Your Shoulder

You know em, you’ve seen em and you’ve probably done em.  Yeah, the basic Y T A’s ….and the fact is they are hard to beat for shoulder and scapula mobility.  Popular variations include:

• performing them while in a prone position on the floor
• bending at the waist while performing the movements
• doing them while laying on an exercise ball
• doing them while “face down” on an incline bench

But…I had never seen the variation demonstrated by Derrick Price and his brother, Jordan.  Basically, you are performing the Y T A’s while moving (stepping) as someone calls out the movements.  Give it a try and let me know what you think.

Click here to view the embedded video.

Shoulder Rehab & Performance – News Tip of the Day

If you have a child who is interested in working out ( training ) and you’ve heard all the rumors about how it’s not a good thing FOR children to do, then you definitely want to read – Resistance Training in Adolescents: Part One.

This is real evidence-based information that may shock you!  Get the facts!  And be sure to watch the video of the 4 year old weight-lifter…INCREDIBLE!!!

Free Shoulder Information Sent to You

Did you know that you don’t have to visit our website to see if we’ve posted any new shoulder information or videos?  That’s right … because if you sign up here, we’ll send you an email notification when we post something new.  No more checking to see and rechecking …yadda yadda yadda.  AND we promise to never SPAM you.

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Post tags: shoulder exercises, shoulder mobility, shoulder prehab, shoulder rehab

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What is Shoulder Prehab?

Prehab…some people love the term…some people hate it.

In short, it’s all about performing exercises designed to prevent injuries.  So, shoulder prehab is performing shoulder exercises t0 help you avoid shoulder injuries.  Some things to consider:

• doing shoulder prehab exercises doesn’t guarantee you won’t injure your shoulder
• there are many shoulder exercises and programs
• your shoulder program should target weak, tight muscles
• your shoulder prehab program should involve strengthening the muscles, stretching techniques and sport specific drills

Here are a couple of videos from the guys at Athletes Arena in Irmo, South Carolina.  Please note:

• little or no weight is used
• stretching of the thoracic spine is involved
• no special equipment…except an exercise ball, that you can get cheaply

Click here to view the embedded video.

More Advanced Shoulder Prehab Exercises

This is another video from the Athletes Arena and it does involve using some special equipment.  But you shouldn’t have any trouble locating a kettlebell, exercise tubing and a ball.

Click here to view the embedded video.

Here’s Your Shoulder Homework

1. Give these shoulder prehab exercises a try and let me know what you think.
2. Sign up to receive our shoulder updates via email.  Simple to do and you won’t have to keep checking for updates.

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Post tags: range of motion, rotator cuff, scapula, shoulder development, shoulder exercises, shoulder injury, shoulder prehab, shoulder stretching

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Avoid Needless Shoulder Pain

More is not always better…especially when it comes to rowing exercises. Bill Hartman demonstrates correct rowing motion and explains why pulling too far is actually counterproductive to your shoulder health.  In my early days of pumping iron, everyone told me to pull as far as possible when performing rowing exercise …. one-arm rows, barbell rows, low cable rows.  Not good, here’s why.

Stop Creating Shoulder Problems:  When you pull too far…

• the humeral head protrudes forward resulting in shoulder irritation
• you can loosen the shoulder capsule
• you can aggravate or cause shoulder impingement
• you can overstretch the subscapularis

Click here to view the embedded video.

The Bottom line:

• too much motion can be bad
• use good rowing form
• don’t pull too deeply
• lead with the scapula

Keep up with the Latest Shoulder Research and Technology

Join our community on Facebook to learn the latest and greatest shoulder information.

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Post tags: scapula, shoulder exercises, shoulder impingement, shoulder mobility

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The Complexity of the Shoulder Complex

In this video, Eric Beard ( corrective exercise specialist, performance enhancement specialist, CSCS ) does and excellent job describing the complexity of the shoulder joints and how they function.

Click here to view the embedded video.

Eric Beard – the Real Deal

Eric is incredibly knowledgeable and willing to share his expertise via his website, Youtube channel and his Twitter account.  From a personal standpoint, I can say Eric is the “real” deal.  I first met Eric online via Twitter and after “conversing” for several weeks, sent a Rotater to him for evaluation.  A few months later, Eric was speaking at a conference in Atlanta and I had the opportunity to have dinner with him.  He is an amazing person, has become a great friend and has helped me on a number of occasions.

If you get the chance to hear Eric speak, do it!  Otherwise, follow him on Twitter, read his blog and watch his videos.

How to Increase Your Shoulder Performance

Simple, get better shoulder information.  How?  Sign up to receive our blog updates sent to your email.  No strings, No SPAM…just shoulder exercises, videos, news and research.

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Post tags: athletic trainer, scapula, shoulder anatomy, shoulder function, shoulder mobility

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Here are a few links for great information about your shoulder rehab and performance

Are You Sleeping on the “Sleeper” Stretch?

Dr. Jeff Cubos examines whether the sleeper stretch is the most effective way to stretch the posterior capsule.

Mobilizing the Thoracic Spine and Glenohumeral Joint

Here’s a short video clip from shoulder guru, Eric Cressey.  Not only does he show you how to do this shoulder exercise, he also explains why it’s so effective.

Basic Shoulder ROM and stabilization Routine

Here is a video demonstrating some excellent variations on the standard shoulder exercises.

Click here to view the embedded video.

Have you joined our Facebook Page?

Why not?  All the cool kids have …. they get the latest shoulder information and videos as soon as we post it.  What are you waiting for?  Join our Facebook Page.

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Post tags: athletic trainer, baseball, internal rotation, physical therapy, range of motion, shoulder development, shoulder exercises, shoulder mobility, shoulder stretching, sleeper stretch

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Rolling for Shoulder Mobility

Thanks to Joe Meglio for publishing this great shoulder video.  Joe demonstrates how to use a foam roller and lacrosse ball to work out the trigger points that may be limiting your shoulder mobility.

Click here to view the embedded video.

Try It … Your Shoulder Will Thank You

You really can’t appreciate how good this feels until you give it a try.  I especially like how Joe moves his shoulder through both external and internal rotation while stretching with the lacrosse ball.

If you find the lacrosse ball to be a little too hard, then give it a try with a tennis ball and work up to the lacrosse ball.  Leave me a comment sharing your thoughts.

Tweeting the Shoulder Stuff

If you’re on twitter and your shoulder performance is important to you, then follow us.  We post mega amounts of shoulder stuff…stuff you need.

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Post tags: baseball, external rotation, internal rotation, physical therapy, self-stretch, shoulder exercises, shoulder mobility, shoulder rehab

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Are YOU Allowing YOUR Child to Injure Their Shoulders & Elbows?

Could you be to blame if your child injures their shoulder or elbow?  That answer could be YES … IF YOU’RE not paying attention to the numbers.

It’s Called Pitch Count – How Much is Your Child Throwing?

Dr. James Andrews, the “go to” shoulder surgeon for professional athletes speaks out on the increase of shoulder and elbow injuries he’s seeing in young athletes.  Here are some things Dr. Andrews notes in the video:

• the #1 risk factor is fatigue – throwing while fatigued increases risk of shoulder / elbow injury 36:1
• the problem is most amateur coaches don’t know when a young athlete is fatigued
• signs of fatigue – drop in velocity, loss of control, high number of pitches thrown
• use pitch count to avoid fatigue
• avoid / prevent playing year-round baseball

Click here to view the embedded video.

As a parent or coach here are some things to take away from this video:

• Dr. Andrews has seen a 5 fold increase in shoulder / elbow surgeries in young athletes since 2000!
• Limit the number of pitches thrown
• Don’t allow your child to play ball year round
• Don’t allow your child to play in multiple leagues at the same time

Get Shoulder Rehab and Performance in Your Email

If you want the latest shoulder information, shoulder research, shoulder videos and more, then sign up today.  No SPAM, No JUNK … Just shoulder info you need.

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Post tags: baseball, rotator cuff, shoulder development, shoulder injury, shoulder pain, shoulder surgery

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I Am My Shoulder’s Worst Enemy

Shoulder injuries are usually my fault

Shoulder pain is horrible.  It’s hard to find a comfortable position while sleeping.  Every movement reminds you there’s something wrong….BUT the worst part is YOU are probably the cause of your shoulder pain.  Here’s a great article explaining what I mean:

10 simple tips for NOT messing up your shoulders

An excerpt from the article, “…Here are some VERY simple tips for improving structural balance in the upper body. Most people need hands on help to ensure form and technique are correct. If you don’t want to end up with a surprise shoulder issue or neck pain, then these are tips are essential:…”

Read the rest…you’ll be glad you did.

How is Your Shoulder Strength and Stability?  Test it!

How strong / stable are your shoulders?  This exercise will let you know very quickly.

Scooter Shoulder: Around the World

From the article, “…This exercise really challenges glenohumeral stability in an integrated manner. It’s appropriate for throwers, swimmers, & wrestlers.”

You could buy a couple of large “furniture sliders’ from your local hardware store instead of using the ones in the pictures.  Please note…the guy demonstrating this movement is on his knees!!

What is Scapular Rotation..and Why Should You Care?

Here’s a great explanation of scapular rotation from corrective exercise guru, Eric Beard.

Do You Need…Want….Crave Shoulder Information?

Wait no longer.  You can get it from us here and here and…:

• Via email updates – every time we post a new article about shoulder rehab, shoulder prehab or any other shoulder related information, you’ll get an email notification.  Simple and Easy…PLUS we promise not to SPAM you…EVER!!!
• Join the Rotater Community on Facebook – We post an extreme amount of shoulder information on our Facebook page.  “Like” our page and see for your self.  You won’t be disappointed!!
• Follow Us On Twitter – If Twitter is “your thing”, then you can keep up with the latest shoulder information by following us.
• RSS – Get our rss feed.

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Post tags: muscle imbalances, scapula, shoulder development, shoulder exercises, shoulder injury, shoulder rehab

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