Throwers Ten Exercises for the Shoulder

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The Throwers Ten exercise program is very often used with overhead athletes. The program is a great way to either help such an athlete bounce back from an injury or reduce their risk of injury. However, it should be understood the Throwers Ten is not only pertinent to overhead athletes. It is also a great tool to strengthen the shoulder after injury or surgery.  These exercises can be used for tendonitis and shoulder strengthening as well.  These are the ten best exercises to help you with your shoulder pain. 

Often my shoulder patients ask what they can do to strengthen their shoulder after injuring it or what they can do to reduce the risk of an injury occurring again. With these patients, I use the Throwers Ten exercise program. While it is called the Throwers Ten, it does include more than just ten exercises.

The Throwers Ten Exercises for the Shoulder:

1a. Diagonal Pattern D2 Extension

With the throwing or involved arm, grab a resistance band attached high on either a door, wall, or fence. Begin as if you are holding a sword in the air to strike on the same side the band is attached to. Pull the band down and across the body as if you are putting the sword into a holster on your waste.

D2 Extension Starting PositionD2 Extension Ending Position

1b. Diagonal Pattern D2 Flexion

With the throwing or involved arm, grab a resistance band attached low to the floor on either a door, wall, or fence. Begin as if you are holding a sword in a holster on the same side the band is attached to. Pull the band up and across the body as if you are pulling the sword out of the holster to prepare to strike.

D2 Flexion Starting PositionD2 Flexion Ending Position  

2a. External Rotation at 0° Abduction

In a standing position begin by grabbing a resistance band that is attached to either a door, wall, or fence on the opposite side of the body. Ensure the arm stays tucked to the side and the elbow stays bent at 90 degrees. You can use a towel roll to help ensure the arm stays tucked to the side. Pull out the arm away of the body while keeping the arm tucked and the elbow bent.

External Rotation at 0º Abduction Starting Position  External Rotation at 0º Abduction Ending Position  

2b. Internal   Rotation at 0° Abduction

In a standing position begin by grabbing a resistance band that is attached to either a door, wall, or fence on the same side of the body. Ensure the arm stays tucked to the side and the elbow stays bent at 90 degrees. You can use a towel roll to help ensure the arm stays tucked to the side. Pull the arm across the body while keeping the arm tucked and the elbow bent.

Internal Rotation at 0º Abduction Starting Position  Internal Rotation at 0º Abduction Ending Position  

3a. (Optional) External Rotation at 90º Abduction

In a standing position begin by grabbing a resistance band that is attached low to the floor on either a door, wall, or fence. Ensure the shoulder is abducted to 90 degrees and the elbow stays bent at 90 degrees. Rotate the arm up toward the body while keeping the shoulder abducted and the elbow bent.

External Rotation at 90º Abduction Starting Position  External Rotation at 90º Abduction Ending Position  

3b. (Optional) Internal Rotation at 90º Abduction

In a standing position begin by grabbing a resistance band that is attached high on either a door, wall, or fence. Ensure the shoulder is abducted to 90 degrees and the elbow stays bent at 90 degrees. Rotate the arm down away from the body while keeping the shoulder abducted and the elbow bent.

Internal Rotation at 90º Abduction Starting Position  Internal Rotation at 90º Abduction Ending Position  

4. Shoulder Abduction Raise

In a standing position, begin with the throwing or involved arm at your hip. Keeping the elbow straight raise the arm to the side until the shoulder is abducted to 90 degrees.

Shoulder Abduction Starting Position  Shoulder Abduction Ending Position  

5. Shoulder Scaption Raise

In a standing position, begin with the throwing or involved arm at your hip. Keeping the elbow straight raise the arm at a 45-degree angle from the front of the body until the shoulder is abducted to 90 degrees.

Shoulder Scaption Starting Position  Shoulder Scaption Ending Position  

6. Sidelying External Rotation

Lying on the opposite side of your throwing or involved arm, keep the arm tucked and elbow bent at 90 degrees while rotating the arm in the air away from the body. You may use a towel roll to keep the arm tucked to the body.

Sidelying External Rotation Starting Position  Sidelying External Rotation Ending Position  

7a. Prone Horizontal Abduction (Palm Facing Down To Neutral)

Lying on a table on your stomach, let your throwing or involved arm hang down toward the ground. Keeping the arm straight and the palm facing the ground raise your arm away from your body until it is parallel to the floor.

Prone Horizontal Abduction (Palm Facing Down To Neutral) Starting Position   Prone Horizontal Abduction (Palm Facing Down To Neutral) Ending Position  

7b. Prone Horizontal Abduction With ER (Thumb Up)

Lying on a table on your stomach, let your throwing or involved arm hang down toward the ground. Keeping the arm straight, raise your arm away from your body while rotating your palm towards your head (thumbs up) until it is parallel to the floor.

Prone Horizontal Abduction With ER