Skip to content

R2P 12! COMING SOON 2 LARGO, MD! LEARN MORE HERE

OPENING SOON IN LARGO, MD! LEARN MORE

Restore Key Overhead Mobility After Throwing

5 Shoulder Must-Do Exercises

Whether you’re a baseball player, CrossFitter, or weekend warrior, recovering from intense overhead activity is key to long-term performance. The day after a heavy throwing session, your body needs targeted mobility work to reset and restore essential ranges of motion. This quick and effective routine hits exactly that.

Why Overhead Mobility Matters

Overhead movements demand a coordinated dance between the shoulders, thoracic spine, and core. Without adequate mobility, compensation creeps in—leading to tightness, inefficiency, and even injury risk. That’s why we’re bringing you a handful of exercises perfect for post-throwing recovery or general upper body prep.

The Recovery Routine

Here’s your 5-exercise circuit to unlock overhead range of motion:

  • ½ Kneeling PVC Extension – Opens up the shoulder and thoracic extension while engaging your core.
  • Levered Thoracic Spine Extension – Targets mid-back mobility for better posture and shoulder alignment.
  • Open Book Sunrise – A dynamic twist variation that improves rotational mobility through the spine.
  • Eccentric Pullover – Controlled overhead work that blends mobility with active control.
  • Anchored Rollover Pec Stretch – A deep pec opener to counteract tightness from throwing.

When 2 Use This

This routine is ideal:

  • The day after an intense throwing session
  • As part of your overhead warm-up
  • During recovery days to stay mobile and pain-free

Keep it consistent, and you’ll not only feel better but move better – overhead and beyond.

Experiencing any shoulder pain with throws or reaching overhead? Our expert team of performance physical therapists are here to relieve any issues and have you performing at your best when it comes to your Shoulder Health. Consider Physical Therapy, and schedule a Complimentary consultation today Get Started HERE

About Rehab 2 Perform

Rehab 2 Perform is a leading physical therapy and sports rehabilitation company dedicated to helping clients achieve optimal performance in their daily lives, whether they are athletes, weekend warriors, or individuals recovering from injury. With a team of highly skilled professionals across 11 state-of-the-art locations (soon to be 12), Rehab 2 Perform offers a personalized, evidence-based approach that emphasizes active rehabilitation and functional fitness. Find a Location near you, or Schedule Here.

Posted in