Common Arm Care Mistakes: Installment 3

Written on January 17, 2014 at 10:06 am, by Eric Cressey

In continuing with our series on common errors I see throwers make in their arm care programs, today, I want to focus on how we coach pulling motions in these populations.  Check out this video to learn more:

Throwers need to learn how to move the scapula on the rib cage in order to get to a good position of upward rotation to throw.  If you just pin everything down with the lats, you interfere with that upward rotation potential.  The scapula needs to be stable, but it also needs to be mobile enough to move freely on the rib cage.

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8 Responses to “Common Arm Care Mistakes: Installment 3”

1. Adam Says:
   January 18th, 2014 at 7:59 am

   Interesting Mr Cressey, Regards to general population (office workers etc) would you be more inclined to ‘lock down’ the scapulae? Thanks, Adam

2. Chris Tangredi Says:
   January 19th, 2014 at 6:43 am

   Would this concept apply to only overhead type athletes (baseball, some tennis, swimmers etc) or would you want to use this for all of your athletes/gen pop as well?

3. Eric Cressey Says:
   January 19th, 2014 at 8:24 am

   Chris,

   It can apply to everyone, but just appreciate that different people start in different positions. Just be careful to not allow folks who are heavily kyphotic to slip into scapular anterior tilt.

4. Eric Cressey Says:
   January 19th, 2014 at 8:25 am

   Adam,

   See my response to Chris T.  I’d never lock down the scapula completely.

5. Mike Says:
   January 19th, 2014 at 9:16 pm

   Eric, the arm care mistakes series have been great. Great advice on maintenance work and arm warmup. Quick question, what exercises do you recommend for warming up the elbow?

6. Drew Massey Says:
   January 21st, 2014 at 10:51 am

   So you are more concerned with tilting anteriorly/posteriorly than you are with protraction/retraction/upward,downward rotation?
   In your opinion does that apply to only to rows and variations or can it apply to things like Side lying/Standing ER with elbow to the side?

7. Eric Cressey Says:
   January 22nd, 2014 at 8:00 am

   Mike,

   It’s a bit different for everyone, but generally, if you take care of the shoulder, the elbow will fall into place.  Some guys may need some light manual therapy (the Stick or Tiger Tail) pre-throwing.

8. Eric Cressey Says:
   January 22nd, 2014 at 8:02 am

   Drew,

   I’m concerned with ALL of these movements! SLER is a bit different because dynamic positioning isn’t quite as important with no humeral elevation. However, you need to make sure resting posture is neutral before starting the exercise.