5 minutes a day can save your arm

A former MLB pitcher Bruce Hurst once said that a simple and fast daily workout can save a player’s shoulder and thus his career. He went on and explained that had he known and used this daily workout routine earlier, he might not had to go through the tough times of injury, surgery and rehabilitation. However, these exercises are not only intended for pitchers but rather for ball players of all positions.

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You only need two 5lbs dumbbell weights for this workout (you can also use heavier weights, depending on your current strength). When you’re travelling, you might not be carrying the weights around with you. However, you can still follow your daily routine by simply taking the two empty water bottles and filling them up with some sand or gravel (remember: where there’s a will, there’s a way).

The workout consists of four cycles of four simple exercises: 1) side lift, 2) side drop, 3) front lift, and 4) reverse front lift. One cycle consists of fifteen side lifts, fifteen side drops, fifteen front lifts and fifteen reverse front lifts. You have 15 seconds between each cycle to rest. You can do the workouts with both hands simultaneously to save time.

The first exercise is called the Side Lift. Stand with your feet shoulder-width apart and with weights in your hands and resting beside your body. Start the exercise by lifting the weights sideways up to the shoulder-height (about 90 degrees angle), and then lowering them down again. Do this process slowly and control the breathing. Repeat fifteen times.

The second exercise is called the Side Drop. Again, stand with your feet shoulder-width apart. Start the exercise by holding the weights at the shoulder-height and then “drop” the weights and catch them soon after you drop them (before they get too far off or hit the ground).You will probably need some time before you get used to catching the weight after dropping it – our advice is to first try this exercise somewhere, where there is soft floor (grass or similar). Control the breathing. Repeat fifteen times.

The third exercise is called the Front Lift. Stand with your feet shoulder-width apart and with weights in your hands and resting beside your body. Start the exercise by lifting the weights up frontally to the shoulder-height (about 90 degrees), and then lowering them down again. Do this process slowly and control the breathing. Repeat fifteen times.

The fourth exercise is called the Reverse Front Lift. Stand with your feet shoulder-width apart and with weights in your hands and resting beside your body (hands twisted by 180 degrees). Start the exercise by lifting the weights up frontally to the shoulder-height (about 90 degrees), and then lowering them down again. Keep your hands twisted by 180 degrees during this entire exercise. Do this process slowly and control the breathing. Repeat fifteen times.

Four cycles of four times fifteen repetitions plus four times the fifteen seconds break equals to only five minutes of your precious time. Let this routine become your daily routine. Your shoulder will be eternally grateful.

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