The Ultimate Arm Care Program
The Ultimate Arm Care Program is a comprehensive arm strengthening program designed by Ryan Brown, Doctor of Physical Therapy, Certified Strength and Conditioning Specialist, and former D1 college baseball player. The program covers pre-throwing routine, post-throwing routine, recovery concepts, and includes a library of exercise videos with detailed descriptions. This program was designed to help players maximize performance while minimizing risk of injury.
Scroll to the bottom of this page to find the 3 documents that will guide you through the program: Pre-Throwing Routine, The Ultimate Arm Care Program, and Recovery Concepts.
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Welcome! Course Intro
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Pre-Throwing Routine
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Warm-Up - Raising Body Temperature
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Upper Body Dynamic Warm-Up
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Lower Body Dynamic Warm-Up
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Warm-Up - Upper Body Activation 1
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Warm-Up - Upper Body Activation 2
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Warm-Up - Upper Body Activation 3
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Upper Body Activation - Yoga Push-Up with Reach
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Lower Body Activation - Single Leg Bridges
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Warm-Up Lower Body Potentiation
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Push-Up Plus
Progression: Feet elevated on box / bench
Regression: Hands elevated on box / bench -
Serratus Wall Slides 1
Progression: Feet farther away from wall
Regression: Feet closer to wall -
Serratus Wall Slides 2
Progression: Feet farther away from wall
Regression: Feet closer to wall -
Prone Y, T, L
Progression: Heavier weight. Brief pause at the top each rep.
Regression: Lighter weight. -
Posterior Rotator Cuff Mobilization with Lax Ball
Regression: Perform against a wall or use softer ball (e.g. tennis ball).
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Quadruped Thoracic Rotations
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Scapular Clocks
Progression: Feet father away from wall or perform in push-up position.
Regression: Feet closer to wall. Lighter band. -
Back-to-Wall Shoulder Flexion
Progression: Light weight in hands
Regression: No mini band -
Row to External Rotation
Progression: Step back to increase band tension
Regression: Step forward to decrease band tension -
90 90 Internal Rotation
Progression: Step away to increase band tension
Regression: Step closer to decrease band tension -
90 90 External Rotation Shoulder Press
Progression: Step away to increase band tension
Regression: Step closer to decrease band tension -
3-Way Band Pull Apart
Progression: Heavier band. Hands closer together on band
Regression: Lighter band. Hands farther apart on band -
Lat Stretch with Breathing
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Thoracic Spine Mobilization with Foam Roller
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Yoga Push-Up with Reach
Progression: Feet Elevated on box / bench
Regression: Hands Elevated on box / bench -
Prone Ball Drop Series T, Y, L, W to Y
Progression: Heavier ball
Regression: Lighter ball -
Prone End Range External Rotation Holds
Progression: Ball in band (e.g plyo ball)
Regression: Perform standing up in doorway with forearm on the wall***If there is any pain with this exercise in the front of the shoulder, place a towel roll under the shoulder to avoid driving the shoulder down towards the ground.
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Dynamic Blackburn with Ball Pass
Progression: Heavier ball. Keep hands higher off ground.
Regression: Lighter ball or no ball. -
Side-lying External Rotation
Progression: Heavier weight. Slower on lowering phase.
Regression: Lighter weight. -
Lat Mobilization with Foam Roller
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Side-lying Windmill
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Recovery Concepts Pt. 1
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Recovery Concepts Pt. 2
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Thanks! Course Wrap-Up
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295 KBPre-Throwing-Routine.pdf
295 KB
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116 KB
Recovery-Concepts.pdf
116 KB
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97.3 KB
Ultimate-Arm-Care-Program.pdf
97.3 KB
