3 Scapular Reset Drills Every Pitcher Should Use to Reduce Shoulder Pain
3 Scapular Reset Drills Every Pitcher Should Use to Reduce Shoulder Pain - Lewis Physical Therapy & Sports Rehabilitation
If you’re a pitcher dealing with shoulder pain every time you throw, the issue often isn’t just your rotator cuff—it’s your scapular mechanics.
The scapula (shoulder blade) plays a massive role in:
Shoulder stability
Efficient force transfer
Reducing stress on the shoulder and elbow
When scapular control is poor, the shoulder is forced to compensate—often leading to pain during or after throwing.
🎥 Watch the Video: 3 Scapular Reset Drills for Pitchers With Shoulder Pain
Before diving into the details, watch the full breakdown where I demonstrate all three scapular reset drills, explain why they matter for pitchers, and show you exactly how to perform them with proper form.
▶️ Watch on YouTube:
Why Scapular Mechanics Matter for Pitchers
Your scapula must:
Move freely
Rotate upward and posteriorly
Stay coordinated with your arm during throwing
When it doesn’t, pitchers often experience:
Shoulder pinching
Fatigue
Loss of velocity
Chronic soreness after bullpens or games
These drills are designed to restore quality scapular movement, not just build random strength.
Drill 1: Tabletop 90/90 Scapular Rotation
From a tabletop or tall-kneeling position:
Arm hangs off the edge
Allow the scapula to protract naturally
Rotate up into a 90/90 position
Return with full scapular control
Key Focus: Smooth rotation, not speed or load.
Drill 2: Tabletop T-Raise
From the same position:
Thumb starts facing inward
Raise the arm out to the side into a “T”
Thumb rotates up as the scapula sets
Lower under control
You should feel this in the mid-scap area—not the upper trap or neck.
Drill 3: Tabletop A-Raise
This drill targets lower scapular control:
Arm moves slightly behind the body
About 10–20° off the hip
Focus on scapular depression and control
Avoid cranking the arm back—quality over range.
Why You Should Train Both Arms
Even if you’re a right-handed pitcher, training both sides:
Improves overall scapular control
Challenges the throwing arm through stabilization
Reduces asymmetry that can drive injury
How to Program These Drills
2–3 sets
Light load or bodyweight initially
Focus on form—not fatigue
Ideal post-throwing or recovery-day arm care
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