Strap-Assisted Pitcher's Stretch
Strap-Assisted Pitcher's Stretch
Muscle Group(s) Stretched: Shoulders
Range of Motion Worked: Shoulder external rotation
Type of Stretch: Passive Static
Difficulty: All-Levels
Suggested Prerequisites: none
I’ve actually never heard a name for this stretch before aside from “shoulder external rotation” (often with a band or a stick), but I think it looks a lot like you’re about to throw a baseball, so I’ve dubbed it an assisted “pitcher’s stretch” (and realistically pitchers do need a ton of shoulder external rotation).
How To
You’ll need some kind of a long strap for this exercise - it can be stretchy or stiff.
Step 1
Holding a strap in your right hand, bring the right arm out into a “robot” position: elbow out to the side in line with your shoulder, elbow bent 90 degrees, right hand lifted towards the ceiling.
Dangle the strap down the backside of the right arm and your back, grabbing it with your left hand behind your back/hips.
Step 2
Making sure to keep the right elbow in the same spot (it should stay in line with your shoulder the whole time), and keeping the elbow bent 90 degrees (don’t let the hand drift in towards your head), use our left hand to pull on the strap, gently pulling the right hand up-and-back in space, rotating the right bicep towards the ceiling (or behind you). Depending on your shoulder flexibility, your long-term goal may be to work towards getting your right hand all the way up toward the ceiling (forearm vertical). If you have more flexible shoulders, you may work towards bringing the right hand behind you in space.
Hold this passive stretch for 15-30 seconds.
Modifications
Need to make it easier?
Keep it gentle! As with any shoulder exercise, especially passive ones where another body part or gravity is increasing the intensity of the stretch, it’s important to not “crank” your arm and force the stretch.
Lean your back and right elbow against a wall to help keep the elbow in line with the shoulder.
Want to make it harder?
Lose the strap and actively reach back with the right forearm (instead of pulling it back with the strap).
Related Content
Flexopedia: Prone Strap-Assisted Shoulder External Rotation
Flexopedia: Robot Arms
Blog Post: The Importance of “External Shoulder Rotation” in a Backbend
Blog Post: 5 Drills for Improving Overhead External Shoulder Rotation
Blog Post: How to Get More Open Shoulders in a Bridge
