Anterior Shoulder Mobilization

Lie on the ground and position a ball underneath the collarbone on your throwing side, between your chest and shoulder. With your arm outstretched to the side, load as much weight as you can handle over the ball. Keeping your arm outstretched, externally rotate your shoulder (palm up) while sliding your arm across the ground toward your head. Then internally rotate your shoulder by maneuvering your arm toward your back. With your throwing arm behind your back, grab your wrist with your opposite hand and pull your arm up your back.