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Thrower’s Top 10 Exercises

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  1. Diagonal D2 extension/flexion
  2. Internal/external rotation at neutral and 90 of degrees of shoulder abduction
  3. Shoulder abduction to 90 degrees
  4. Scaption or full can
  5. Prone horizontal abduction
  6. Press ups/seated dips
  7. Prone Rows
  8. Push up plus
  9. Elbow flexion/extension
  10. Wrist flexion/extension & Pronation/Supination

 

Based on work by Townsend, Blackburn, Mosley, Wilk & Andrews