Effects of Thrower's Ten exercises on upper extremity performance

Abstract

Objectives: The Thrower's Ten Exercise program is an exercise program especially designed to improve the strength, power and endurance of the shoulder complex. The aim of this study was to investigate the effects of the Thrower's Ten exercises on the upper extremity performance in healthy sedentary individuals. Methods: 36 healthy sedentary individuals completed this study conducted with a randomized controlled design. The subjects were divided into 2 groups: exercise and control. The exercise group received a training of the Thrower's Ten exercises of 50-minute sessions 3 times a week for a duration of 8 weeks. Before and after the study, the subjects were tested for dynamic balance on the upper extremity with the Upper Limp Y balance test and for explosive power with the medicine ball throw test. Moreover, the strength of the shoulder internal and external rotator muscles was measured with an isokinetic dynamometer at a speed of 60°/second. The study was registered on the Clinical Trials website by the number NCT04162886. Results: A comparison between the groups showed significant differences in terms of dynamic balance and explosive power ( P < .05), but not in terms of isokinetic muscle strength and body composition ( P > .05). On the other hand, comparisons of the dynamic equilibrium, explosive power and isokinetic muscle strength parameters within the exercise group returned statistically different results ( P < .05). Conclusions: The Thrower's Ten exercises represent an effective method to improve the balance on the upper extremity, explosive power and isokinetic strength in healthy sedentary individuals.

Comparing the effectiveness of thrower’s specific exercise program with regular warm-up program in recreational cricket bowlers

“…It was inferred that the thrower's specific warm-up program improved the stability of the upper limb. An RCT done by Gokalp in 2020 concluded that 8 weeks of thrower's ten exercises improves upper limb balance (assessed using the Upper Limb Y-balance test) in healthy people with a sedentary lifestyle [16]. This program includes movement patterns, including throwing-specific motions, high-level neuromuscular control, endurance, dynamic stabilization, coordination, and force [14,15].…”

“…Four throwing trials were carried out, and their mean distance was noted for further analysis [20,32,33]. Thrower's ten protocol includes 17 exercises that specifically focus on training the upper limb in throwers [11,[13][14][15][16]22]. The 17 exercises are: 1adiagonal pattern D2 flexion, 1b-diagonal pattern D2 extension, 2a-ER at 0° abduction, 2b-IR at 0° abduction, 2c-ER at 90° abduction, 2d-IR at 90° abduction, 3-shoulder at 90° abduction, 4-scaption IR, 5a-prone horizontal abduction (neutral), 5b-prone horizontal abduction (full ER), 6-seated press-ups, 7-prone rowing, 8-push-ups, 9a-elbow flexion, 9b-elbow extension, 10a-wrist flexion, 10b-wrist extension, 10c-supination, 10dpronation [25,[37][38][39] (Table 1).…”

“…Escamilla et al implied that all the 3 training programs (Throwers Ten, Plyometric, and Keiser Pneumatic-6 weeks) enhanced the throwing velocity in high school baseball players [15]. Gokalp et al reported that the thrower's ten exercises are a productive way to upgrade the explosive power, isokinetic strength, and balance of the upper limb in sedentary individuals [16]. Kevin et al reported using a thrower's exercise program in the intermediate, advanced, and return to throwing phase in the post-operative rehabilitation of thermal-assisted capsular shrinkage of the glenohumeral joint [17].…”