The G.I.R.D (Sleeper) Stretch

The G.I.R.D (Glenohumeral Internal Rotation Deficit) stretch is a series of shoulder stretches I was introduced to after having surgery on my Rotator Cuff/Labrum in 2006. Many pitchers, if not all, experience a lack of internal rotation within their throwing shoulder. G.I.R.D is created by the repetitive motion of a pitcher throwing throughout their career. Through repetitive throwing, a pitcher develops changes within the soft tissue of the shoulder, stretching the muscles, tendons, and ligaments, allowing a pitcher to gain External Rotation (loosening of the front of the shoulder), but at the same time, creating restrictions within his Internal Rotation (tightening of the back of the shoulder). And here my friends, is where the problem falls. When the posterior of the shoulder becomes tight, a pitcher becomes predisposed to shoulder injuries, particularly Rotator Cuff and Labral tears. In order to prevent this, pitchers MUST perform the G.I.R.D stretching series. Since I began coaching, every one of my pitchers performs this stretch after their dynamic warm up, pre game or practice. A pitcher should never start throwing until he is 1.) Properly warmed up through dynamic warm up, and 2.) He performs the G.I.R.D stretching series. The stretch begins with a player laying on the ground, on his throwing shoulder side. He will then lay his throwing elbow at 90 degrees from his body, his arm at a 90 degree angle. With his non-throwing hand, he will press down gently on his throwing arm wrist, until he feels a good stretch, and hold this position for 15-20 seconds. He must perform this for 3 sets of 15-20 seconds each. After he finishes, he should move his throwing arm to 120 degrees, and 45 degrees, and perform the stretch exactly like he did at 90 degrees, for the same amount of sets and reps.