Top Exercises to Prevent Shoulder Impingement in Baseball Players (Backed by Experts)

Top Exercises to Prevent Shoulder Impingement in Baseball Players (Backed by Experts)

Introduction

Shoulder impingement is one of the most common injuries in baseball players—especially pitchers and catchers. The repetitive overhead throwing motion puts tremendous stress on the rotator cuff and surrounding structures, often leading to pain, inflammation, and reduced mobility. If not addressed early, shoulder impingement can progress to more serious injuries such as rotator cuff tears or labral damage, potentially cutting short a player’s career.

Preventing shoulder impingement requires a well-rounded approach that includes strengthening exercises, mobility drills, proper throwing mechanics, and careful workload management. In this article, we’ll highlight the best exercises to prevent shoulder impingement, recommended by sports medicine experts, universities, and professional baseball players.

Understanding Shoulder Impingement in Baseball Players

Shoulder impingement occurs when the rotator cuff tendons get compressed between the acromion (a bony part of the shoulder blade) and the head of the humerus. This is especially common in overhead athletes like baseball players.

Common Causes of Shoulder Impingement:

• Weak rotator cuff and scapular stabilizers

• Poor posture and faulty throwing mechanics

• Muscle imbalances (e.g., tight chest vs. weak upper back)

• Overuse and high throwing volume

By improving rotator cuff strength, scapular stability, and shoulder mobility, players can dramatically reduce their injury risk.

Best Exercises to Prevent Shoulder Impingement

These three exercises target the key muscles involved in shoulder stability and function.

1. Scapular Retraction Rows

Purpose: Strengthen the scapular stabilizers to improve posture and shoulder alignment.

How to Perform:

• Attach a resistance band at chest height.

• Stand with feet shoulder-width apart, gripping the handles with palms facing inward.

• Pull the handles toward your body, squeezing your shoulder blades together.

• Slowly return to the starting position.
  
  

Reps: 3 sets of 12–15

Why It Works:
Improved scapular control reduces strain on the rotator cuff during throwing. Research from the American Sports Medicine Institute (ASMI) supports the role of scapular strengthening in injury prevention (Escamilla et al., 2019).

2. 90/90 External Rotations

Purpose: Strengthen the external rotators of the shoulder to improve joint stability.

How to Perform:

• Hold a light resistance band with your elbow bent at 90 degrees and raised to shoulder height.

• Rotate your forearm backward, keeping the elbow in place.

• Return slowly to the starting position.
  

Reps: 3 sets of 10–12 per arm

Why It Works:
Targeting the external rotators helps prevent imbalances that commonly lead to impingement. Studies confirm that these exercises are critical for overhead athletes (Andrade et al., 2019).

3. Wall Angels

Purpose: Improve scapular mobility and encourage proper shoulder movement patterns.

How to Perform:

• Stand against a wall with your feet a few inches out.

• Place arms in a goalpost shape, elbows bent at 90 degrees.

• Raise your arms overhead while keeping them in contact with the wall.

• Lower back down in a controlled motion.
  

Reps: 3 sets of 10

Why It Works:
Wall angels promote scapular movement and rotator cuff activation, both essential for healthy shoulder mechanics (Wilk et al., 2018).

Additional Shoulder Impingement Prevention Exercises

Adding these supplemental drills can further reduce your risk of injury:

Plank Shoulder Taps

• Get into a plank position with hands under shoulders.

• Tap one shoulder with the opposite hand, keeping your core stable.

• Reps: 3 sets of 15 per side
  
  

Internal Rotations with Resistance Band

• Secure a band at waist height.

• With elbow bent at 90 degrees, rotate your forearm inward.

• Reps: 3 sets of 12–15 per arm
  
  

Reverse Flys

• Hold light dumbbells and hinge slightly forward.

• Raise arms to the side, squeezing the shoulder blades together.

• Reps: 3 sets of 12
  
  

Workload Management and Recovery

Proper training and rest strategies are essential for preventing shoulder injuries.

Pitch Count Guidelines (ASMI Recommendations):

• Ages 8–10: Max 50 pitches/game

• Ages 11–12: Max 75 pitches/game

• Ages 13–16: Max 95 pitches/game
  
  

Required Rest Days After Pitching:

• 1–20 pitches: No rest required

• 21–35 pitches: 1 day

• 36–50 pitches: 2 days

• 51–65 pitches: 3 days

• 66+ pitches: 4 days

Warm-Ups, Cool-Downs & Postural Training

Dynamic Warm-Ups

• Band work, shoulder circles, and light throws help prepare the muscles and joints before pitching.
  

Cool-Down Routine

• Includes static stretches, foam rolling, and light mobility drills to reduce stiffness and inflammation.
  

Postural Awareness

• Poor posture (especially forward head/shoulder positioning) contributes to impingement risk.

• Thoracic spine mobility drills and postural strengthening are key for long-term health.

Monitoring Shoulder Pain and Fatigue

Persistent shoulder soreness or reduced throwing velocity should never be ignored. Early intervention by a sports medicine specialist can prevent long-term damage and help maintain performance.

Conclusion

Shoulder impingement syndrome in baseball players is preventable with the right training approach. By incorporating expert-backed rotator cuff exercises, focusing on scapular stability, and managing throwing workloads, players can significantly lower their injury risk. Coaches, parents, and athletes all play a role in creating safe and sustainable training routines.

A proactive approach to shoulder care is the key to long-term success—and a pain-free career on the field.