A video demonstration of these is available at the American Sports Medicine Institute website:
http://www.asmi.org/SportsMed/throwing/thrower10.html

Diagonal Pattern - Extension. Involved hand will grip tubing handle overhead and out to the
side. Pull tubing down and across your body to the opposite side of leg. During the motion, lead
with your thumb.

Diagonal Pattern - Flexion. Gripping tubing handle in hand of involved arm, begin with arm
out from side 45 degrees and palm facing backward. After turning palm forward, proceed to flex
elbow and bring arm up and over the uninvolved shoulder. Turn palm down and reverse to take
arm back to starting position. This exercise should be done in a controlled manner.

External Rotation at 0 degrees - Abduction. Stand with involved elbow fixed at side,
elbow at 90 degrees and involved arm across front of body. Grip tubing handle while the other end
of the tubing is fixed to a stationary object. Pull out with arm, keeping elbow at side. Return tubing
slowly and in a controlled manner.

Internal Rotation at 0 degrees - Abduction. Standing with elbow at side, fixed at 90
degrees and should rotated out. Grip tubing handle while other end of tubing is fixed to a
stationary object. Pull arm across body, keeping elbow at
side. Return tubing slowly and controlled.

External Rotation at 90 degrees - Abduction. Stand with shoulder abducted 90 degrees
and elbow flexed 90 flexed. Grip tubing handle while the other end is fixed straight ahead, slightly
lower than the shoulder. Keeping shoulder abducted, rotate the shoulder back, keeping elbow at
90 degrees. Return tubing and hand to start position.

Internal Rotation at 90 degrees - Abduction. Stand with shoulder abducted to 90
degrees, externally rotated 90 degrees and elbow bent 90 degrees. Keeping shoulder abducted,
rotate shoulder forward, keeping elbow bent at 90 degrees. Return tubing and hand to start
position.

Shoulder Abduction to 90 degrees. Stand with arm at side, elbow straight, and palm
against side. Raise arm to the side, palm down, until arm reaches 90 degrees (shoulder level).
Hold 2 seconds and lower slowly.

Scaption - Internal Rotation. Stand with elbow straight and thumb up. Raise arm to
shoulder level at 30 degree angle in front of body. Do not go above shoulder height. Hold two
seconds and lower slowly.

Prone Horizontal Abduction (Full External Rotation, 100 degrees Abduction).  
Lie on table, face down, with involved arm hanging straight to the floor, thumb rotated up
(hitchhiker position). Raise arm out to the side slightly in front of shoulder, parallel to the floor.
Hold 2 seconds and lower slowly.

Press-Ups. Seated on a chair or table, place both hands firmly on the sides of the chair or table,
palm down and fingers pointed outward. Hands should be placed equal with shoulders. Slowly
push downward through the hands to elevate your body. Hold the elevated position for 2 seconds
and lower slowly.

Prone Rowing. Lying on your stomach, with your involved arm hanging over the side of the
table, dumbbell in hand and elbow straight. Slowly raise arm, bending elbow and bring dumbbell
as high as possible. Hold at the top for 2 seconds, then slowly lower.

Push-Ups. Start in the down position. Place hands no more than shoulder-width apart. Push up
as high as possible, rolling shoulders forward after elbows are straight. Start with a push-up into
wall, then gradually progress to tabletop and eventually to the floor as tolerable.

Elbow Flexion. Standing with arm against side and palm facing inward, bend elbow upward
turning palm up as you progress. Hold 2 seconds and lower slowly.

Elbow Extension (Abduction). Raise involved arm overhead. Provide support at elbow from
uninvolved hand. Straighten arm overhead. Hold 2 seconds, then lower slowly.

Wrist Extension. Supporting the forearm and with palm facing downward, raise weight in
hand as far as possible. Hold 2 seconds, then lower slowly.

Wrist Flexion. Supporting the forearm and with palm facing upward, lower a weight in hand as
far as possible, then curl it up as high as possible. Hold for 2 seconds and lower slowly.

Wrist Supination. With forearm supported on table with wrist in neutral position, use a weight
or hammer to roll wrist to the palm up position. Hold for 2 seconds and return to starting position.

Wrist Pronation. Forearm should be supported on a table with the wrist in neutral position.
Using a weight or hammer, roll wrist to the palm down position. Hold 2 seconds and return to
starting position.