Sports Medicine in Hoboken, NJ

Physical therapy can help even the most competitive athlete improve their game. For the best sports medicine in NJ, residents of Hoboken should look no further than Twin Boro Physical Therapy’s Hoboken office.

Twin Boro Physical Therapy has been serving New Jersey residents with high-quality sports medicine and physical therapy services since 1980. With 51 convenient locations across 16 counties, you are never far from one of our trained experts.

If you are looking for ways to improve your game, we recommend reaching out to one of our highly skilled professionals for a complimentary consultation.

Best Physical Therapy Exercises for Baseball Players 

Baseball players are challenged to move dynamically with strength and flexibility. Because of this, the best physical therapy regimen is one that helps keep the muscles both limber and strong, so they are prepared for anything.

Shoulder injuries and strains are the most common injuries that send baseball players to the physical therapy room. Banded external rotations are one exercise that can help prevent this. To perform this exercise:

1. Tie one end of the resistance band around a heavy object at about the height of your waist
2. Stand away from the object and pull the band taut
3. Face the right side of your body to the object and then hold the band with your left hand
4. Bend your left arm at the elbow so that your left forearm is pressing against your stomach and the elbow is at a 90-degree angle
5. With your elbow held against your waist, pull against the resistance band and move your lower arm away from your body (your hand should form a semi-circle)
6. Repeat 10-15 reps and repeat on the other side

Another exercise is the prone plank, which can help to strengthen the core and provide entire body stability. To start this exercise:

1. Lay on your stomach and then lift your entire body off the ground with your forearms and toes as the points of contact. Your forearms should be flat on the ground with your elbows positioned under your shoulders
2. Keep the body in a straight line and try to envision sucking your belly button towards your spine
3. Hold for 30 seconds and repeat 3 times
   

Stretching is just as important as strengthening, which is why you should stretch before and after every game or practice. Arm circles are a great dynamic stretch to warm up the shoulders before throwing, catching, or pitching. To perform this:

1. Stand straight with your arms out to the side, forming a T-shape
2. Make small circles in a forward motion, gradually increasing the circle size
3. Repeat 15 times forward and then reverse the direction and complete 15 circles backward

To stretch the arms, try a cross-body stretch. To perform this stretch:

1. Stand straight and raise your right arm straight in front of you, parallel with the floor
2. Keeping your arm straight, bring your right arm across your chest so your right hand is pointing towards the left
3. Wrap your left forearm around your right arm and pull the right arm towards your chest
4. Hold for 15 seconds and repeat the stretch on the other side

Ready to get started?

Residents of Hoboken, NJ should look no further than Twin Boro Physical Therapy for their sports medicine needs. We can be reached by calling 201-963-8808, or by visiting our website.