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Welcome to Kinetic Performance Institute, the ultimate destination for athletes seeking to optimize their performance and prevent injuries. Our team of expert trainers is dedicated to helping athletes, including baseball pitchers, achieve their full potential through specialized training programs and cutting-edge techniques. In this article, we’ll explore the importance of proper post-pitching arm care and provide some exercises to help with recovery and improve your game on the mound.

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Post-Pitching Arm Care

As a pitcher, your arm is your most valuable asset, and taking care of it is crucial for longevity and peak performance on the mound. While pre-game arm care and warm-ups are often emphasized, a routine of post-game arm care is equally vital. A post-game routine aids in the recovery process, restores lost mobility and ensures your arm remains in top shape for your next outing. Let’s start by discussing the importance of proper post-pitching arm care.

The Importance of Post-Pitching Arm Care

Pitching puts significant stress and strain on your arm, and a proper post-pitching arm care routine is essential for several reasons:

  • Restoring mobility – The repetitive motion of pitching can lead to temporary loss of mobility in the shoulder and elbow joints. Engaging in a well-designed arm care routine helps bring back lost range of motion and flexibility, enabling your arm to function optimally.
  • Joint recovery – Performing controlled movements post-pitching improves blood flow to the shoulder and elbow joints. This increased circulation aids in the delivery of essential nutrients and the removal of waste products, facilitating joint recovery and preventing overuse injuries.
  • Muscle activation – Specific arm care exercises target the muscles involved in the pitching motion, activating and strengthening them. This promotes muscle balance and reduces the risk of imbalances that can lead to injuries.
  • Injury prevention –A robust post-pitching arm care program plays a crucial role in injury prevention. By maintaining a healthy and resilient arm, pitchers can perform at their best consistently throughout the season.

Post-Pitching Arm Care Routine

The following arm care routine consists of 6 exercises that can be completed in less than 25 minutes. These exercises are carefully chosen to restore mobility, enhance stability, and promote optimal recovery for pitchers.


The Rebounders exercise focuses on developing the elbow and shoulder’s ability to absorb force efficiently, protecting the elbow from rapid extension forces during deceleration. This exercise is essential for safeguarding the arm during the deceleration phase of the pitching motion.

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Half Kneeling Shoulder CARS

Continuous movement is vital for joint recovery, and the Half-Kneeling Shoulder CARS (Controlled Articular Rotations) exercise accomplishes just that. This exercise improves blood flow to the shoulders, delivering essential nutrients for joint health. Ensure that the movements are taken to the full end range of motion for maximum benefit.

Band Pull Aparts

Band Pull Aparts are valuable for restoring movement and mobility to the scapula after a pitching session. This exercise targets the upper back and shoulder muscles, aiding in recovery and promoting proper scapular function.

Band No Money

External rotation is crucial for pitchers to optimize their throwing velocity. The Band No Money exercise helps strengthen external rotators while keeping the elbows pinned against the sides to avoid overuse of the deltoids.

Hip Flow Circuit

Although they may seem unrelated, the hips play a significant role in a pitcher’s performance. The repetitive deceleration during the lead leg block and the pitching motion can impact the lead hip. The Hip Flow Circuit exercise helps restore lost mobility in the hips, essential for overall success and to alleviate the impact on the lower body.

Side Lying Cross Body Stretch

After pitching, there is typically a 10-degree loss of internal rotation due to eccentric forces during deceleration. The Side Lying Cross Body Stretch offers a less provocative alternative to the common “sleeper stretch” by providing more scapular stabilization. It helps stretch the posterior shoulder effectively, promoting post-pitching recovery.


A comprehensive post-pitching arm care routine is vital for every pitcher’s overall health and performance. By dedicating a few minutes to these six exercises, you can significantly reduce the risk of injuries, restore lost mobility, and enhance your arm’s strength and stability. Remember that consistency is key, and making this arm care routine a regular part of your post-pitching recovery will yield long-term benefits, allowing you to perform at your best throughout the season. Take care of your arm and it will take care of you on the mound.

Reach Out to Our Expert Trainers

Contact our expert trainers at Kinetic Performance Institute to learn more. If you’re a baseball pitcher looking to take your game to the next level while staying injury free, don’t hesitate to reach out to our experienced trainers. We understand the unique demands of baseball pitching and can design a personalized post-pitching exercise program tailored to your specific needs and goals.

Kinetic Performance Institute in Morgan Hill, CA, offers comprehensive baseball and softball training for players at all levels. Our programs encompass assessments, nutritional guidance, and arm care protocols, all aimed at preparing players to shine in front of coaches and recruiters. Founded in 2020 by Erik Wagle and Dan Cabuling, our facility prioritizes holistic athletic development and personalized training using advanced technology.

Our mission is to positively influence young athletes, equipping them with the skills and principles for long-term success on and off the field. As the Bay Area’s premier athletic hub, we provide year-round training and assessments to prepare players for the next level. With experienced coaches and modern facilities, we empower players to achieve their goals and reach new heights in their athletic journey.

If you’d like more information about our programs or facilities, contact us via our website, or give us a call at 408-763-1686. Kinetic Performance Institute is committed to helping athletes unleash their full potential and excel in their respective sports. Let us be a part of your journey to greatness.

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