Rebuilding After Injury: Developing a Boomerang-Specific Warm-up Routine
In a series of blog posts, I’ll be sharing the exercises that have helped me develop a strong boomerang throw. Over the years, my throwing has improved significantly, and much of that progress has been made off the field. I’m posting this because I’ve seen rapid improvement in my own throw, even after rupturing my supraspinatus tendon in my shoulder—twice. After both injuries, I came back stronger. I also want to share this because there aren’t many good resources online specifically focused on boomerang training. Additionally, I’ve noticed that many people neglect proper warm-ups, leading to injuries in the sport—something that can be easily prevented!
In 2020, after I began throwing more with higher-quality, more demanding boomerangs (I started throwing in 2019), I developed an agitated shoulder and I couldn’t sleep well, lift my throwing arm properly, etc. This was the result of continuing to throw despite being in pain. You might wonder, why keep going? But any boomerang enthusiast will tell you—it’s easy to ignore the pain because throwing is just too much fun. It took me a long time to recover and return to throwing. After about a year, I developed a warm-up routine, along with prehab and rehab exercises, with guidance from a physiotherapist who specializes in shoulder care for pitchers. Over the years, my warm-up routine has stayed mostly the same. There are many types of training, and I’ll list a few here for reference. Some will become their own blog posts, starting with this one on warming up.
- Warm up
- Prehehabilitation (Prehab)
- Rehabilitation (Rehab)
- Strength Training
- Cardiovascular (Cardio)
- Flexibility and Mobility / Stretching
- Core Stability
- Plyometrics (Explosive Power)
- Balance and Coordination
- Endurance Training
- Functional Training
- Agility Training
- Recovery and Cool-down
- Isometric Exercises
- Off Season Training
- On Season Training
- Technique Refinement
- Cross Training
Boomerang-Specific Warm-Up Routine: Step-by-Step Guide
In this section, I’ll outline all the exercises I perform right before throwing any boomerang, along with my throwing warm-up routine. Please note that I am not a physiotherapist, so do these exercises at your own risk. You can also find video footage of these routines on my YouTube channel, BoomerangsByNils.
Prerequisites
Feel free to use any light resistance band you have on hand. I recommend using a 5kg rubber resistance band along with an elastic resistance band in the 5-10kg range. Additionally, a thin glove I would recommend to make it more comfortable for your hand.
Exercise #1: Banded External Rotation with Overhead Press
The Banded External Rotation with Overhead Press is a key exercise for strengthening the shoulder’s external rotators while incorporating a dynamic overhead movement. This exercise begins with the arm in a position of 0 degrees external rotation, moving to about 70 degrees of external rotation before transitioning into the overhead press.
Muscles worked:
External Rotators:
- Infraspinatus: The primary muscle responsible for external rotation of the shoulder, engaged throughout the exercise.
- Teres Minor: Assists in external rotation and stabilization of the shoulder joint during the movement.
Shoulder Stabilizers:
- Supraspinatus: Engaged during the initial phase of the movement to help stabilize the humeral head in the glenoid cavity.
- Deltoids: The anterior and middle deltoids work to support the arm during the overhead press, especially after achieving the external rotation.
Core Muscles:
- Rectus Abdominis and Obliques: Activated to maintain trunk stability and proper posture throughout the movement.
Legs:
- Glutes and Quads: While primarily an upper body exercise, engaging the lower body helps provide a stable base and enhances overall body control during the press.
Why do this exercise?
- Strengthens External Rotators: By focusing on external rotation, this exercise helps develop the rotator cuff muscles, which are crucial for shoulder health and performance in throwing activities.
- Improves Overhead Stability: The transition from 0 degrees to 70 degrees of external rotation allows for a more controlled movement, ensuring that the shoulder remains stable and properly aligned as the arm moves into the press.
- Enhances Functional Movement: This exercise mimics the mechanics of throwing by integrating external rotation with an overhead press, improving coordination and muscle memory for athletic movements.
- Promotes Shoulder Resilience: Strengthening the muscles involved in both external rotation and overhead pressing can help protect the shoulder from injuries, particularly those related to overuse during throwing.
- Improves Core and Lower Body Engagement: Incorporating the lower body and core stability helps create a more effective and powerful movement pattern, enhancing overall athletic performance.
Exercise #2: Banded External Rotation Arm Abducted 90 with Overhead Press (External Rotation Press)
The External Rotation Press targets several key muscle groups that are crucial for shoulder stability and overhead strength while also engaging other muscles that contribute to overall stability and power during throwing movements.
Muscles Worked:
Scapular Stabilizers:
- Rhomboids: Help retract the scapula (shoulder blades), providing a stable base for the shoulder.
- Trapezius (Lower and Middle Fibers): Assist in stabilizing and rotating the scapula during overhead movements.
- Serratus Anterior: Keeps the scapula close to the rib cage, preventing winging during arm movement.
Rotator Cuff Muscles:
- Infraspinatus and Teres Minor: Key external rotators of the shoulder, preventing internal rotation and maintaining proper shoulder alignment.
- Subscapularis and Supraspinatus: Contribute to shoulder stability and positioning during the press.
Deltoids:
- Anterior and Lateral Deltoid: Active during the pressing phase of the movement, responsible for elevating the arm overhead.
Biceps and Triceps:
- Biceps Brachii: Engaged during the external rotation and pressing phases, supporting arm stability.
- Triceps Brachii: Works during the pressing motion to extend the arm overhead.
Core Muscles:
- Rectus Abdominis and Obliques: Provide trunk stability, maintaining proper posture throughout the movement.
Legs:
- Glutes (Gluteus Maximus and Medius): Help stabilize the pelvis and provide a strong base during the pressing motion.
- Quadriceps: Engaged to maintain lower body stability and support overall posture during the exercise.
- Calves: Assist in stabilizing the ankle, contributing to overall balance during the movement.
Why do this exercise?
By targeting these muscles, this movement strengthens the shoulder’s ability to maintain proper alignment and stability during overhead actions, which is crucial for effective throwing mechanics. Additionally, engaging the core and lower body ensures that force is transmitted efficiently through the entire kinetic chain, enhancing overall performance and reducing the risk of injury.
Exercise #3: Banded Internal Rotation (Explosive) and Eccentric Return
The Banded Internal Rotation (Explosive) and Eccentric Return exercise primarily targets the internal rotators of the shoulder while also engaging muscles responsible for stabilizing the shoulder joint and supporting overall body mechanics.
Muscles Worked:
Internal Rotators:
- Subscapularis: The main driver of internal rotation, efficiently rotating the arm inward at 0 degrees abduction.
- Pectoralis Major: Assists in inward rotation, providing supportive action even when the shoulder is not abducted.
- Latissimus Dorsi: Contributes to internal rotation, particularly during dynamic or powerful motions, despite the arm not being in adduction or extension.
Shoulder Stabilizers:
- Rotator Cuff Muscles (other than subscapularis):
- Infraspinatus, Teres Minor, and Supraspinatus: Stabilize the shoulder joint by counteracting excessive movement during internal rotation.
- Serratus Anterior: Stabilizes the scapula, maintaining its position for optimal shoulder function during movement.
- Trapezius: Engages to assist in scapular stabilization throughout the exercise.
Lats (Latissimus Dorsi):
- Dynamic Control: During the eccentric return phase, the lats help decelerate the arm, controlling movement and preventing excessive stress on the shoulder.
Core Muscles:
- Rectus Abdominis and Obliques: Provide trunk stability, helping to maintain proper posture during the exercise.
Lower Body Muscles:
- Glutes (Gluteus Maximus and Medius): Assist in stabilizing the pelvis and provide a strong base during the movement.
- Quadriceps: Engage to maintain lower body stability and support overall posture throughout the exercise.
Why do this exercise?
- Develop Explosive Strength: The explosive rotation builds power in the shoulder, beneficial for movements requiring internal rotation, such as throwing.
- Improve Control and Stability: Focusing on the eccentric phase enhances overall shoulder stability, which is crucial for injury prevention.
- Enhance Shoulder Resilience: Strengthening both the internal rotators and stabilizing muscles improves shoulder health and performance in dynamic, high-speed activities.
- Support Overall Body Mechanics: Engaging the core and lower body muscles helps create a stable foundation, allowing for effective force transfer and improved performance in athletic movements.
Exercise #4: Banded 90° Abducted Internal Rotation + (Optional) Overhead extension
The Banded 90° Abducted Internal Rotation exercise specifically targets the internal rotators of the shoulder in a position of 90 degrees abduction, placing more emphasis on certain muscles and shoulder stabilizers due to the arm’s raised position. The optional overhead extension challenges the same muscles through an even greater range of motion, increasing both shoulder mobility and control.
Muscles Worked:
Internal Rotators:
- Subscapularis: The primary muscle responsible for internal rotation, maintaining shoulder alignment during movement. With the optional overhead extension, it must stay engaged throughout the full range of motion.
- Pectoralis Major: Contributes to internal rotation and assists in controlling the arm during the overhead extension.
- Latissimus Dorsi: Plays a secondary role in internal rotation but becomes more active in stabilizing the shoulder when the arm is extended overhead.
Shoulder Stabilizers:
- Rotator Cuff Muscles (other than subscapularis):
- Infraspinatus, Teres Minor, and Supraspinatus: Critical for stabilizing the shoulder joint during abduction and further challenged by the overhead extension.
- Serratus Anterior: Stabilizes the scapula and assists in upward rotation during the overhead movement.
- Trapezius: Engaged in stabilizing the shoulder blade, particularly during higher arm abduction and the optional overhead extension.
Deltoids:
- Middle Deltoid: Helps maintain the arm in an abducted position and supports the internal rotation motion. The anterior deltoid is active during the overhead extension, assisting in raising the arm.
Lats (Latissimus Dorsi):
- Assist in stabilizing the arm but play a more active role when the arm is fully extended overhead, controlling the movement.
Core Muscles:
- Rectus Abdominis and Obliques: Provide trunk stability, maintaining proper posture during the exercise.
Lower Body Muscles:
- Glutes (Gluteus Maximus and Medius): Stabilize the pelvis, providing a strong base during the movement.
- Quadriceps: Engage to maintain lower body stability and support overall posture throughout the exercise.
Why do this exercise?
- Increases Rotational Strength in Overhead Positions: Mimics the arm position during throwing motions, building strength in the internal rotators while improving control and stability.
- Enhances Shoulder Stability: The exercise demands more from the rotator cuff and scapular stabilizers, improving their function in challenging positions. The overhead extension further increases this demand.
- Prevents Injury: Strengthening muscles in this abducted position protects the shoulder from overuse injuries and enhances resilience in high-stress movements. The overhead extension trains the shoulder to maintain stability and control through a larger range of motion, making it more resistant to injury.
Exercise #5: Simulated throwing
The Simulated Throwing exercise mimics the mechanics of a real throw but in a controlled, band-resisted environment. It focuses on dynamically engaging the same muscle groups used in Exercise #4, but with more explosive movements that closely resemble the actual throwing motion. This helps to improve muscle memory and functional strength for throwing activities while incorporating the entire kinetic chain.
Muscles Worked:
Internal Rotators:
- Subscapularis: Remains the primary driver of internal rotation, working explosively to mimic the fast, inward rotation required during the throw.
- Pectoralis Major: Assists in bringing the arm forward and inward during the simulated throw, involving a dynamic contraction as the arm accelerates forward.
- Latissimus Dorsi: Contributes significantly during the dynamic movement, assisting in internal rotation and extension during both the acceleration and follow-through phases.
Shoulder Stabilizers:
- Rotator Cuff (other than subscapularis): Stabilizes the shoulder joint during the rapid, dynamic movement of the throw.
- Serratus Anterior: Supports scapular movement for smooth coordination during the rapid rotation.
- Trapezius: Engages to provide shoulder blade stability throughout the motion.
Deltoids:
- Middle and Anterior Deltoid: Stabilizes and supports the arm as it moves dynamically from the abducted position into the throwing motion.
Core Muscles:
- Rectus Abdominis and Obliques: Engage to maintain trunk stability and transfer force through the core during the throwing motion. The obliques are particularly involved in the rotational aspect of the throw.
- Transverse Abdominis: Provides deep core stability, helping to stabilize the pelvis and spine throughout the movement.
Legs:
- Glutes (Gluteus Maximus and Medius): Actively engaged in generating power from the ground up, especially during the push-off phase. The glutes help stabilize the pelvis and assist in hip rotation as the throw progresses.
- Quadriceps and Hamstrings: Work to maintain balance and stability during the throwing motion. The quads assist in the leg extension phase, while the hamstrings help control the motion during the follow-through.
- Calves: Engage to stabilize the ankle and support the base during the dynamic movements, especially when transitioning weight during the throw.
Why do this exercise?
- Mimics Real Throwing Dynamics: This exercise closely resembles the actual motion of throwing, allowing you to train the same muscles and movement patterns used during a real throw. The dynamic nature improves coordination, power, and muscle memory.
- Develops Explosive Strength: By simulating the rapid acceleration and deceleration phases of a throw, this exercise builds explosive strength in the internal rotators and shoulder stabilizers while also engaging the lower body for overall power.
- Enhances Functional Stability: The integration of the core and lower body improves stability and power transfer through the kinetic chain, which is essential for effective throwing mechanics.
- Prevents Injury: Training the shoulder with simulated throwing motions, along with engaging the glutes and legs, helps condition the entire body to withstand the forces experienced during actual throwing, reducing the risk of overuse injuries.
- Improves Coordination and Balance: The full-body nature of the exercise enhances overall coordination and balance, which are critical for effective throwing techniques and athletic performance.
Exercise #6: Banded Pull Apart
The Banded Pull Apart exercise is an effective movement for strengthening the muscles of the upper back, shoulders, and core. It focuses on improving scapular stability and promoting good posture, which are essential for effective throwing mechanics. This exercise can be performed dynamically to mimic the pulling actions involved in throwing.
Muscles Worked:
Back Muscles:
- Rhomboids: These muscles help retract the scapulae, improving posture and shoulder stability during throwing motions.
- Middle and Lower Trapezius: Engaged during the pulling motion, these muscles assist in stabilizing the shoulder blades and maintaining proper alignment.
Shoulder Muscles:
- Infraspinatus and Teres Minor: Part of the rotator cuff, these muscles help stabilize the shoulder joint while assisting in external rotation.
- Deltoids: Primarily the posterior deltoid is activated during the pull apart, contributing to shoulder stability and movement.
Core Muscles:
- Rectus Abdominis and Obliques: Engage to stabilize the trunk during the movement, ensuring proper posture and alignment.
Why do this exercise?
- Enhances Scapular Stability: The pulling motion engages the muscles responsible for stabilizing the shoulder blades, which is crucial for maintaining shoulder health and performance during throwing.
- Improves Posture: Regularly performing this exercise can help counteract poor posture from sitting or other activities, promoting better alignment of the shoulders and spine.
- Strengthens the Upper Back: The focus on the upper back muscles helps develop strength in areas often neglected in traditional training, improving overall shoulder function.
- Prepares for Dynamic Movements: Incorporating this exercise into your routine helps prepare the muscles for the dynamic pulling actions required during throwing, enhancing overall athletic performance.