“Reverse Throw” move for back, hip, and shoulder health (a MUST for all throwers and racquet sports!)

Since I’m coaching 13 to 15 year old boys baseball this year, I thought I would share this “Reverse Throw” move I use a lot to help EVERYONE (not just throwers) get better balance, hip flexibility, and a nice open posture through the chest.  

All these things add up to less strain and less pain in your back, shoulders, and neck.

And hey I admit…it’s challenging!  You can keep a chair or wall close by until you achieve better balance.

If you’re a pitcher, thrower, or into racquet sports…you MUST master this move or you will end up with shoulder and back problems down the line.

Enjoy and share!

Dr. Steve




  1. Hi Steve

    absolutely with you on increasing hip mobility if you are going to be moving powerful forces from foot to hand. Also with balance.

    I work withy clients to reduce 'leakages' or 'blockages'  of forces, as well as good force dissipation at the end of a movement. Fedora is a fave of mine to watch for this.

    My question is: what is the idea behing doing the movement backwards?


    your fan Nic


    • It's working the entire "extension" system, Nic. 

      For throwers, this is the "brake" system that dissapates the force.  For non-throwers, it's the upright posture system with the emphasis on "opening up" into external rotation.  Which commonly goes offline with stress.

      • Absolutely correct, in sports, coaches tend to focus on the concentric contractions. Working in the motions in reverse highlight and strengthen the eccentric muscle. As you mentioned the “brake system,” is going to need to be reinforced to slow the freight train system (concentric action) that gains the most attention in athletic training. Dr. Steve made a great point, working this system will in fact reduce injury by giving the body the ability to slow fast motion and quickly transition to the next one. Less injury = less lapses in performance progression.

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