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How #SNFCAmbassador, Nick Rutckyj, Stayed Injury-Free During College Baseball

As summer rolls around and the days get longer, a lot of us will head outside to play sports. I don’t know a better sport that sums up summer like baseball does.

For 18 years of my life I played baseball every summer.

Baseball opened many doors for me. From representing my country to traveling across North America, it provided me with many experiences and opportunities. Baseball eventually allowed me to live in California and compete at the college level while pursuing a degree in mathematics.

How #SNFCAmbassador, Nick Rutckyj, Stayed Injury-Free During College Baseball

I started my baseball career when I was six years old, playing in what was the biggest Little League Association in Canada. I represented Canada when I was twelve at the Little League World Series, and moved on to play for Cloverdale Minor Baseball Association for 2 years. Throughout high school, I played in the British Columbia Premier Baseball League for the Langley Blaze and then headed south after graduation to play for Cuesta College in the CCCAA.

Although my competitive baseball career was cut short due to bi-lateral knee surgery, I not once in my 18 years of playing suffered a shoulder injury. 

By my estimation, I have thrown close to 1 million balls. I believe I didn’t suffer a shoulder injury during my career due to my shoulder care routine and proper warm ups.

I am not a personal trainer nor am I a physical therapist. 

One thing I am though, is a baseball player–one who’s put their arm through years and years of abuse–with no injuries.

So here’s my shoulder routine that kept me from getting injured:

My Pre-Hab Exercises

Exercise 1

How #SNFCAmbassador, Nick Rutckyj, Stayed Injury-Free During College Baseball

Internal Rotation

  • Elbow touching hip
  • Maintain level shoulders
  • Cable at elbow height
  • Arm bent at 90 degree angle

Exercise 2

How #SNFCAmbassador, Nick Rutckyj, Stayed Injury-Free During College Baseball

External Rotation

  • Elbow touching hip
  • Maintain level shoulders
  • Cable at elbow height
  • Arm bent at 90 degree angle

Exercise 3

How #SNFCAmbassador, Nick Rutckyj, Stayed Injury-Free During College Baseball

Elevated Interal Rotation

  • Cable at shoulder height
  • Arm at right angle
  • Elbow stabilized

Exercise 4

How #SNFCAmbassador, Nick Rutckyj, Stayed Injury-Free During College Baseball

Elevated External Rotation

  • Cable at shoulder height
  • Arm at right angle
  • Elbow stabilized

Exercise 5

How #SNFCAmbassador, Nick Rutckyj, Stayed Injury-Free During College Baseball

Front and Back Elevated Rotation

  • Cable at shoulder height
  • Arm at right angle
  • Elbow stabilized

Exercise 6

How #SNFCAmbassador, Nick Rutckyj, Stayed Injury-Free During College Baseball

Reverse and Forward Throwing Motion

  • Lead foot forward
  • Cable at mid shin
  • Make complete circle with arm
  • Try to follow forward throwing motion in reverse

How #SNFCAmbassador, Nick Rutckyj, Stayed Injury-Free During College Baseball

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