Use very light weights: between 2 lb (for beginners) and 5 lb (for stronger pitchers).
Light-dumbbell Program:
(3 sets of 10 reps for each exercise)
1 Ð Up & Over
Stand upright. Hold dumbbell in each hand at waist height, palms facing away from body. Slowly bend elbows and pull the back of each hand to your chin, keeping palms down. Continue pulling weights up past your chin until each arm is extended straight up over the head (palms in). Then rotate palms outward, keeping arms straight, and slowly lower weights back to the starting position. Repeat.
2 Ð Shoulder Abduction/Adduction
Stand upright with hands at sides, palms facing body with a dumbbell in each hand. Keep elbows straight, and slowly raise arms straight out to sides. Stop motion when both arms are above head, palms facing out. Slowly lower arms back to sides and repeat.
3 Ð Supraspinatus
Stand upright holding dumbbell in each hand, thumbs down, arms at sides. Slowly lift arms straight out to your sides until they reach shoulder heightÑkeeping thumbs pointing down. Raise arms in a plane 30 degrees forward to vertical. Do not raise arms above shoulder height. Slowly lower arms back to starting position and repeat.
4 Ð External Rotation
Lie on your non-throwing side with your throwing armÕs elbow close against the ribs. Hold a dumbbell in your throwing hand, and slowly raise dumbbell until your knuckles point towards the ceiling. Slowly lower the weight to starting position and repeat.
5 Ð Butterfly
Hold a dumbbell in each hand, and lie with your back on a bench or table, palms facing inwards, elbows slightly bent, and arms held straight over shoulders. Slowly lower weights to your sides, keeping elbows slightly bent. Return to starting position and repeat.
6 Ð Upward Rotation
Hold dumbbell in each hand, lying with your stomach on a bench, arms raised to shoulder level, elbows at right angles and weights pointed towards the floor. Slowly lift the dumbbells upward towards the ceiling until forearms are parallel with the floor, right next to your side. Return to starting position and repeat.
7 Ð Pullover
Hold a dumbbell in each hand, lying with your back on a bench, shoulders flexed overhead and level with the floor, elbows flexed 90 degrees and palms inward. Keep your elbows flexed, and pull arms forward until they are parallel with your sides. Return to starting position and repeat.