Upper Extremity Exercises
The Upper Extremity Injury Prevention Program offers comprehensive care for sports-related injuries in the hands, wrist, arms, elbows and shoulders. Our team of Sports Medicine specialists focuses on exercise and injury prevention techniques to help athletes of all types achieve their full potential.
Pre-season (3x per week)
WEEKS 1-2
Phase I - All Sports: Dynamic Warm Up
Phase I - All Sports: Mobility
Phase I - All Sports: Stability & Plyometrics
Phase I - All Sports: Scapular & Rotator Cuff Strengthening
Phase I - All Sports: Weeks 1-2
WEEKS 3-4
Phase II - All Sports: Dynamic Warm Up
Phase II - All Sports: Mobility
Phase II - All Sports: Stability & Plyometrics
Phase II - All Sports: Scapular & Rotator Cuff Strengthening
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Phase II - All Sports: Weeks 3-4
WEEKS 5+
Phase III - Baseball/Softball: Dynamic Warm Up
Phase III - Baseball/Softball: Mobility
Phase III - Baseball/Softball: Stability & Plyometrics
Phase III - Baseball/Softball: Scapular & Rotator Cuff Strengthening
Phase III - Baseball/Softball: Core & Lower Extremity
Phase III - Baseball/Softball
Phase III - Volleyball: Dynamic Warm Up
Phase III - Volleyball: Mobility
Phase III - Volleyball: Stability & Plyometrics
Phase III - Volleyball: Scapular & Rotator Cuff Strengthening
Phase III - Volleyball: Core & Lower Extremity
Phase III - Volleyball
- Arm Swings: Up/Down
- Overhead Triceps Chops
- Arm Swings: Side to Side
- Big Arm Circles Forward/Backward
- Small Arm Circles Forward/Backward
- Trunk Rotation
- Neutral External Rotation
- Neutral Internal Rotation
- Shoulder Horizontal Adduction
- Shoulder Horizontal Abduction
- Overhead Flexion/Adduction
- Prayer Stretch
Phase III - Swimming: Dynamic Warm Up
Phase III - Swimming: Mobility
Phase III - Swimming: Stability & Plyometrics
Phase III - Swimming: Scapular & Rotator Cuff Strengthening
Phase III - Swimming: Core & Lower Extremity
Phase III - Swimming
In-Season / Maintenance (3x per week)
- Arm Swings: Up/Down
- Overhead Triceps Chops
- Arm Swings: Side to Side
- Big Arm Circles Forward/Backward
- Small Arm Circles Forward/Backward
- Trunk Rotation
- Neutral External Rotation
- Neutral Internal Rotation
- Shoulder Horizontal Adduction
- Shoulder Horizontal Abduction
- Overhead Flexion/Adduction
- Prayer Stretch
