BLOG: A Simple Arm Care Routine for Baseball (with Videos)

Simple Arm Care Routine

Arm Care Routine (2–3x per week)

1. Band External Rotations (aka “Genies”)
💪 2 sets of 10 each arm
LINK TO VIDEO

2. Band Face Pulls
🎯 2 sets of 10 reps
Attach a light band at face height. Pull toward your nose while keeping elbows high. This strengthens the upper back and reinforces posture.

LINK TO VIDEO

3. Prone 3-Way Shoulder Series
🛏️ 2 sets of 10 each movement
Lay on your stomach and lift your arms in 3 directions:

• Straight out to a “T”

• Angled up to a “Y”

• Straight overhead like an “I”
  Control each rep — it’s about movement quality, not speed.

LINK TO VIDEO

4. Band Pull-Aparts (You’ll Need a Light Band)
🚦 2 sets of 10 reps
Hold the band straight in front of you and pull it apart until your arms make a “T”. Great for postural strength and shoulder stability.

LINK TO VIDEO

5. Push-Up Shoulder Taps
🖐️ 2 sets of 10 each side
From a push-up position, lift one hand and tap the opposite shoulder. Stay stable — no rocking side to side. This fires up your core and shoulder stabilizers together.

LINK TO VIDEO

6. Hip Crossovers + 90/90 T-Spine Openers
🧘 2 sets of 10 each movement

• Hip Crossovers: Lie on your back, arms out, knees bent. Drop knees side to side for mobility.

• 90/90 T-Spine Openers: Sit in the 90/90 hip stretch, then rotate your upper body to open the chest toward your front knee. Awesome for shoulder and spine mobility.

LINK TO VIDEO

⚡ Why This Routine Works

• Builds shoulder durability 

• Improves mobility for better movement 

• Trains stability and posture, which supports all sports

Do it. Own it. Control your performance.