Eclipse Wellness

Eclipse Wellness Physical Therapy and Nutrition experts helping you reach your goals with one-on-one care

02/19/2026

Ball flips are probably the simplest plyometric exercise you can implement as a baseball player.

We often neglect the role of the forearm and finger muscles when it comes to generating velocity on the mound. Add some ball flips into your routine and play around with weight, flip height, and flip speed. These help prepare your muscles for the rapid contraction that comes with throwing a baseball. Stay tuned for other plyometric exercises to help with arm care for baseball!

02/19/2026

Upper body plyometrics are one of the most underutilized training techniques to help baseball players prevent injury and improve performance.

Before we get into specific exercises, it’s important to understand the science and rationale behind plyometrics. This will help you understand how these exercises will develop you as a baseball player!

02/16/2026

Baseball coaches - activate your shoulder muscles after throwing to decrease pain and improve mobility.

A simple shoulder activation routine after throwing batting practice can be very helpful. It helps to decrease inflammation and pain of the shoulder muscles, while also ensuring scapular and shoulder mobility and recovery. Try these 3 exercises after throwing to speed up your recovery!

Thanks for watching this series on arm care for baseball coaches. Don’t forget to check out the YouTube video and blog post that go along with these videos and provide wayyy more detail. Stay tuned for our next topic and let me know if you have any requests!

02/14/2026

You need to activate your muscles after throwing if you want to decrease pain!

Baseball coaches - you should not just stick to massage and stretching after throwing batting practice. Instead, some light muscle activation exercises can help decrease soreness and inflammation.

We don’t want to overly tax the muscles, but we need to stimulate some contractions and blood flow. That helps your body get rid of inflammation. If you ran a marathon, you probably want to walk for a bit afterwards rather than just sit. Think of this as taking your arm for a walk!

02/14/2026

Elbow mobility is crucial for arm health, but it is often overlooked. Performing a biceps curl with an emphasis on full range of motion can make a big difference with elbow mobility. Try this after throwing to ensure you maintain your full elbow extension.

02/13/2026

The thoracic spine dictates the position of the shoulder.

The shoulder typically refers to the glenohumeral joint which comes from the connection between the humerus and the scapula. Scapular position comes from its relationship with the ribs and surrounding muscles. The ribs come from the thoracic spine. It isn’t a stretch to understand that thoracic positioning and mobility are directly related to arm health.

Additionally, most coaches work on a computer all day. This can create thoracic stiffness with rotation and extension. Sitting at a computer for 8 hours and then throwing 200 pitches is difficult on your spine. Show it some love by mobilizing it before and after throwing!

02/12/2026

Baseball coaches - don’t sleep on a simple pendulum to stretch your shoulder joint!

The last couple of days highlighted soft tissue mobility, but now I want to talk about joint mobility. Why not start with the shoulder?

Use a weight that is heavy enough to feel a stretch, but not so heavy that you are fighting for your life to hold it. If that isn’t enough or you don’t have access to weights - try a hang instead!

02/11/2026

Baseball coaches - try these exercises to improve thoracic spine and lat mobility after throwing BP. Better yet, do them a couple of times a day for 30-60 seconds to improve your mobility and recovery after throwing.

The muscles of the thoracic spine and the lat are responsible for spinal mobility including rotation, which is crucial for throwing. They also manage shoulder elevation and external rotation. If you have limitations in these areas then you are probably putting more stress on your elbow and forearm when you are throwing BP.

Save this and use it to keep your arm feeling good throughout the year!

02/10/2026

Stay tuned for more ideas for arm care for baseball coaches. I want to highlight simple movements that are the most beneficial for coaches who are short on time and need results.

Soft tissue mobility is a great way to get started. Decreasing tightness and guarding in muscles is a great way to decrease pain and improve your ability to recover after throwing batting practice. Give these movements a try if you don’t know where to start.

Share these with a baseball coach who might not hold up until October 😂

02/08/2026

Don’t miss this area when trying to fix your squat!

The pelvis is the base from which your body moves. Neglecting it with squatting is foolish, but most physical therapists completely miss it. They start by telling you to avoid buttwink or posterior pelvic tilting at the bottom of your squat. Unless you have pain in that position, you should squat as deeply as you are comfortable.

Instead of avoiding pelvic movements with squatting, we should be ensuring you have adequate pelvic mobility to squat comfortably. Try this test and elevate your heels and/or try a front squat to clear up any pelvic issues!

02/07/2026

Here is how I assess hip rotation with clients dealing with pain or tightness with squatting. Watch this video and try it yourself. Better yet, watch the YouTube video or read the blog post on our website for even more info.

What makes us the best option for physical therapy in Northern Virginia? Check out our 5 star reviews. If you want more ...
08/28/2025

What makes us the best option for physical therapy in Northern Virginia? Check out our 5 star reviews. If you want more info, check out our most recent blog post about what really sets Eclipse Wellness apart!

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