Shoulder Tube
The Shoulder Tube is an arm care tool that can be used for arm warm-up, post-throwing recovery and shoulder strengthening. Made to bend under sufficient force, the unstable nature of the Shoulder Tube makes it an excellent way to train dynamic shoulder stability, without needing a partner. Below is how we incorporate the Shoulder Tube into our training and throwing routine.
The Shoulder Tube is available for purchase through Oates Specialties here.
How it works
- As a warm-up: the unique multi-planar nature of the Shoulder Tube activates every muscle surrounding the shoulder, elbow and scapula, ensuring adequate blood flow to the throwing specific muscles.
- As a cool-down: pumping fresh blood through a sore arm can expedite the recovery process—just be sure to listen to your arm and not push to fatigue when using it for this purpose.
- To train shoulder stability: while light to moderate daily use works well for warm-ups and cool-downs, the Shoulder Tube can be used more aggressively as part of a 2-3 day per week shoulder strengthening protocol. In cases where athletes can't find access to a partner to do their rhythmic stabilization work, the Shoulder Tube comes in a close second. The more mobile an athlete's shoulder, the more important this stability work is to ensure that the rotator cuff and scapular muscles are not just strong, but firing properly in vulnerable end ranges.
“The unique multi-planar nature of the Shoulder Tube activates every muscle surrounding the shoulder, elbow and scapula”
Cons
The biggest downside to the Shoulder Tube is its lack of portability, as it can't break down to fit in a bag or on a plane. Furthermore, it's a bit pricey at $99 (although it should last for an entire career). Still, it's one of the first “optional but mandatory” arm care products we recommend to our athletes.
Our Shoulder Tube Protocol
The beauty of the Shoulder Tube is that a full series only takes a couple minutes. Use this routine as part of your warm-up and/or cool down/recovery protocols. More is not always better, so start with just one set through and see if your arm is fatigued the next day. Rarely will I do more than 2 sets through in order to tread the balance between recovery and excess fatigue.
Our Shoulder Tube Warm Up / Cool Down Series
Summary
- Initiate movement from the scaps, not the elbow
- Raise and lower on a 5 second count. Controlled reps.
- Keep low/moderate intensity. Build intensity over time.
Who should buy it?
The Shoulder Tube isn't a necessity – arm circles, bands and a thorough dynamic warm-up will still do the trick if budget is a factor. However, if you can get your hands on one, the Shoulder Tube makes an excellent addition to both warm-up and recovery protocols.
Note: for youth athletes, check out the Elbow Buddy – the lighter youth version.
The Shoulder Tube is available for purchase through Oates Specialties here.