Pitchers need to prioritize arm care to prevent injuries and optimize performance. Pitcher for the Pittsburgh Pirates, Ryan Borucki, shares his top 5 arm care exercises that are non-negotiable for players.

Closed chain exercises like bear crawls and plank holds build elbow stability to prevent injuries. They strengthen the joints and small muscles that stabilize the arm. Do these moves as sets to failure before and after throwing.

Band exercises like tee raises get the rotator cuff and scapula muscles firing to properly warm up the shoulder. Do crossover extensions, tricep extensions, pronations, and external rotations. These moves mimic the throwing motion to prep the arm.

Static lat stretches are vital since tight lats limit overhead mobility. Try banded lat stretches, dead hangs, and arm bars across the body. Get full range of motion before throwing to avoid compensation patterns.

After throwing, do eccentric exercises like cable crossovers to reduce stiffness and spur blood flow. Use lighter weight and focus on slowing down the motion. This reduces swelling and transports nutrients for recovery.

Finish with isometric holds like kettlebell carries at 90 degrees like the throwing motion. This engages the rotator cuff and scapula muscles to stabilize the shoulder after fatiguing them from throwing.

​Following a complete prehab and rehab routine helps pitchers maximize velocity and consistency while reducing injury risk from overuse or fatigue.