WANT TO START GETTING INTO SHAPE FOR THE SEASON BUT CAN’T FIND TIME TO GET TO THE GYM?Greco Lean and Fit center in association with SLOPITCH.com have put together a number of exercises that you can do anytime at home that are geared towards getting you and your body prepared for the season.
EXERCISE 1Start by lying on your stomach on a table or a bed. Put your left arm out at shoulder level with your elbow bent to 90° and your hand down. Keep your elbow bent, and slowly raise your left hand. Stop when your hand is level with your shoulder. Lower the hand slowly. Repeat the exercise until your arm is tired. Then do the exercise with your right arm.
EXERCISE 2Lie on your right side with a rolled-up towel under your right armpit. Stretch your right arm above your head. Keep your left arm at your side with your elbow bent to 90° and the forearm resting against your chest, palm down. Roll your left shoulder out, raising the left forearm until it's level with your shoulder. (Hint: This is like the backhand swing in tennis.) Lower the arm slowly. Repeat the exercise until your arm is tired. Then do the exercise with your right arm.
EXERCISE 3Lie on your right side. Keep your left arm along the upper side of your body. Bend your right elbow to 90°. Keep the right forearm resting on the table. Now roll your right shoulder in, raising your right forearm up to your chest. (Hint: This is like the forehand swing in tennis.) Lower the forearm slowly. Repeat the exercise until your arm is tired. Then do the exercise with your left arm.
EXERCISE 4In a standing position, start with your right arm halfway between the front and side of your body, thumb down. (You may need to raise your left arm for balance.) Raise your right arm until almost level (about a 45° angle). (Hint: This is like emptying a can.) Don't lift beyond the point of pain. Slowly lower your arm. Repeat the exercise until your arm is tired. Then do the exercise with your left arm.
CONDITIONING FOR YOUR SHOULDERThese four exercises are great to get your shoulder into condition. If you happen to injury your shoulder they also work well when rehabilitating the shoulder.
- Bent-Over Circles: Bend at the waist until your torso is parallel to the ground. Support the weight of your upper body with one arm by leaning on the back of a chair, or behind a bench, etc... Let your opposite arm dangle freely. Swing your arm slowly in a circle clockwise for about 2 minutes, then counterclockwise for 2 minutes. Repeat using other arm.
- Sawing: Pretend you are sawing a log. Extend your arm straight out in front of you as far as you can then "saw" back as far as you can. Repeat for other arm. 2 minutes each arm.
- Wings: Place your arms at your side. Raise them up as high as you comfortably can then lower them in a "flapping" motion for 2 minutes.
- Shrugs: Place your arms at your side. Shrug your shoulders. Imagine you are trying to touch your shoulders to your ears. 50 repetitions.
These four exercises work your shoulders through their entire range of motion. By doing these exercises you will give your shoulder strength and endurance.