Baseball season is here and one common theme that I often hear when players describe how they got hurt was that they did not properly warm up and prepare themselves to throw.
The first step in preparing your body to throw is to get loose and work on your mobility. Throwing a baseball causes your muscles to tense up and consequently tighten up your shoulder. Not addressing this becomes cumulative and you eventually get a little tighter and tighter over the course of a season. Before the start of every game, perform 10-20 repetitions of mini circles, hugs, arm swings and field goals.
Additionally, warming up your rotator cuff muscles will be essential in keeping a your shoulder joint dynamically stable. One quick and easy way to do this is by externally rotating your shoulders with a resistive band 10-20 times.