January 2002 - "REHABILITATION ARM ROUTINE" GENERAL Deep Friction Massage 5 minutes, twice daily Stretch Extensors Straighten elbow; with palm facing down, grasp the back of the hand and pull wrist down as far as possible for a 10 count. Repeat 5 times Stretch Flexors Straighten elbow; with palm facing up, grasp the middle of the hand and thumb and pull wrist down as far as possible for a 10 count. Repeat 5 times. WEIGHTS PROGRAM D/B Wrist Curls 2*15 (Hold at top for a 2 count) D/B Wrist Reverse Curls 2*15 (Hold at top for a 2 count) Hammer Wrist Curls and Pronation Curls 2*15/15 (Hold at top for a 2 count) Biceps Curl 2*15 (Hold at top for a 2 count) Standing French Curl 2*15 (Hold at top for a 2 count) Push Ups on medicine ball 2 sets of 25 D/B Prone Rowing 1*15/15 Theraband program PLYOMETRIC PROGRAM Two-Handed Chest Pass 1 set of 15 throws with an 8 lb medicine ball Two-Handed Overhand Pass 1 set of 15 throws with an 8 lb medicine ball Two-Handed Side to Side Pass 1 set of 16 throws (8 in each direction) with an 8 lb medicine ball Baseball Toss at 90 1 set of 15 throws with an 8 lb medicine ball Baseball External Rotation Toss at 90 1 set of 15 throws with an 8 lb medicine ball Baseball Internal Rotation Toss at 90 1 set of 15 throws with an 8 lb medicine ball THROWERS PROGRAM Chair Presses 2 sets of 25 D/B Prone Arm Extension 2*10 D/B Prone Arm Abduction 2*10 Diagonal Extension 2*15 Diagonal Flexion 2*15 External Rotation at 0 degrees 2*15 Internal Rotation at 0 degrees 2*15 External Rotation at 90 degrees 2*15 Internal Rotation at 90 degrees 2*15