This might surprise you, but your arm doesn’t need fancy gadgets or gimmicks to recover from a throwing session. Just a simple routine, done consistently. 

That's what separates the pros from everyone else - not some magic recovery hack, but diligence with the little things like cool down, every time.

The best part is it works just as well for a 13-year-old as it does for a pro. 

1. What to do after a throwing session 

Do this simple, effective recovery session right after a game or heavy throwing session to promote the three key elements of recovery: movement, light load and blood flow. 

Light band work (5 mins)

Easy resistance band exercises, 20-30 reps per set. Nothing heavy, just enough to gently work the muscles. 

Mobility (5 mins)

Lumbar & thoracic spine rotation, T-spine extension and hip openers to keep everything moving the way it should.  

Reflect (2 mins) 

Take a moment to think about what felt good today, and what needs work or caused you discomfort. 

Light cardio (10 mins)

A light jog (3-5 poles) to get the heart pumping and flush the system. Usually best done the next day rather than straight away. 

2. How to improve shoulder recovery 

The back of the shoulder takes on stress every time you throw (especially during follow-through), so it often needs some extra attention. 

Here's what we add in: 

• Soft tissue therapy: A massage, massage gun, therapy ball or dry needling, all aimed at the back of the shoulder (the posterior cuff), which works overtime with each throw. 
• Mobility work: Stretching the back of the shoulder specifically. Given how much demand gets placed on this area, it's always worth the extra couple of minutes. 
• Light loading: Small weights or a resistance band to gently activate the muscles, calm things down and get blood flowing to the area.

3. The key things to know about baseball recovery 

When it comes to arm care, what gets repeated gets rewarded. Your recovery routine doesn't need to be complicated or expensive – it just needs to be done.

A few light exercises, some mobility work, a moment to reflect and to get the blood flowing. Doing this consistently after every outing is how the best in the game protect their arms. Give it a try and see how yours feels. 

Build a consistent arm care program

If you want to take arm care to the next level, our Arm Care Fundamentals online program teaches you the exercises and techniques you need to build a stronger, more resilient throwing arm, in just under 1 hour. Give it a look.

Keep working.

Jason & Josh