Preventative exercise plan for high school baseball athletes, to decrease the risk of receiving some of the sport’s most common injuries.
Areas of Most Use:
- All areas of the body are used in baseball from the various motions one does and the various positions one can play.
Common Injuries:
- Elbow Tendonitis
- Rotator cuff injuries
- Knee Injuries
Exercise Plan:
Stress ball squeeze (increases grip strength)
- 5s hold (10 times)
Supination with Dumbbell
- 20 rotations each hand
Wrist Extension/Flexion
- 15s hold (2 each arm)
Shoulder Rotation
- 10 circles (forward/backward)
Straight lateral arm raises
- 15 reps
Doorway Stretch
- 10s hold each arm (3 sets)
Lateral walk with exercise band
- 10 steps up, 10 steps back (2 sets)
Jump Squats
- 10 reps (2 sets)
Alternating forward lunges
- 15 reps (1 rep = left lunge + right lunge)
Exercises gained from:
https://myhealth.alberta.ca
https://health.clevelandclinic.org
https://www.healthline.com
#baseball #physicaltherapy #pt #sportsinjury #injuryprevention
