Targeted muscle: Mid-back

• Sit with knees on ground, butt on heels, stomach on upper thighs, left arm extended forward with hand on ground, and right hand behind head
• Keeping stomach on thighs, open chest to right and hold for two seconds
• Don't allow hips to rise
• Return to start position and repeat for specified reps
• Repeat to opposite side

The Word: "We want Eric's lumbar spine [lower back] to be stable and his thoracic spine [mid back] mobile. This exercise mobilizes and then activates that region, so he learns to transfer force. This improves his throwing ability and rotational power. We've tried to teach Eric to capture the energy of his hips so he can release better through his pillar, out of his hand or through his bat. This helps because his whole torso sits on top of his hips, and it decreases stress on his lower and mid back."