Calimano Project: Off-Day Work (Sunday)

These are items meant to be used at home for recovery and general body health.

Today — Recovery + mobility

About 20–25 minutes, easy effort.

1. Light stretch-up — 4–5 minutes

• Arm circles: 10 forward / 10 backward
• Walking knee hugs: 10 each leg
• Walking quad pulls: 10 each
• World’s Greatest Stretch: 5 each side

2. Shoulder / upper-back mobility

• Cross-body posterior shoulder stretch: 2 × 20–30 sec each arm
• Sleeper stretch: 2 × 20 sec each side, very gentle
• Open books: 2 × 8 each side
• Child’s pose with side reach: 2 × 20 sec each side (Criss Cross Apple Sauce essentially with side stretch)
• Wall slides: 2 × 10 (T-Turns with Arms in T position against wall, slide side to side reaching over)

3. Band recovery circuit — 2 rounds
Keep the band light.

• Band pull-aparts × 15
• Band external rotations, elbow at side × 12 each
• Band internal rotations × 12 each
• Face pulls × 15
• Straight-arm pulldowns × 12
• Low-row / scap squeeze × 15
• Serratus punches × 12 each

Everything should feel like activation, not fatigue.

4. Lower-half mobility
Pitchers usually benefit just as much from restoring hips and trunk as the shoulder.

• 90/90 hip switches × 10
• 90/90 chest-to-floor stretch: 20 sec each
• Half-kneeling hip flexor stretch: 2 × 20 sec each
• Adductor rock-backs: 10 each
• Hamstring scrapes: 10 each
• Calf stretch: 30 sec each