If you’ve ever felt a sharp, pinching pain at the top of your shoulder when firing a ball back from the boundary, you aren’t alone. In the 2025-26 season, "Thrower's Shoulder"—clinically known as shoulder impingement—has become one of the most common complaints among amateur and pro cricketers alike.

As T20 cricket demands more high-velocity flat throws, the stress on the rotator cuff is at an all-time high. But before you resign yourself to the "inner ring" only, there’s a fix. By understanding the bio-mechanics of the shoulder, you can create space in the joint and regain your cannon of an arm.

What is Shoulder Impingement?

Think of your shoulder like a ball-and-socket joint with a narrow "tunnel" at the top. Running through that tunnel are your rotator cuff tendons. "Impingement" occurs when the humerus (arm bone) pinches those tendons against the acromion (top bone).

Usually, this isn't caused by "weakness" alone, but by poor scapular (shoulder blade) control. If your shoulder blade doesn't rotate upward as you throw, that tunnel stays narrow, and pinch—there goes your season.

The 3-Step "Space-Maker" Routine

To fix this, we don't just "stretch" the pain. We train the muscles that stabilize the joint. Perform these three exercises 3 times a week to keep your arm in the game.

1. Scapular Push-Ups (The Foundation)

This is the single best move for the Serratus Anterior, the muscle that glues your shoulder blade to your ribs.

1. The Move: Get into a high plank position. Keeping your arms perfectly straight, let your chest sink toward the floor by pinching your shoulder blades together. Then, push the floor away to "spread" your shoulder blades apart as wide as possible.
2. Why it works: It trains your shoulder blade to sit flat on your back, preventing it from "winging" and narrowing the joint space.

2. Banded Face-Pulls with External Rotation

Most cricketers are "front-dominant" from batting, which pulls the shoulders forward and into an impinged state.

1. The Move: Using a resistance band anchored at eye level, pull the band toward your forehead. As you pull, rotate your hands so your thumbs point behind you (making a "goalpost" shape).
2. Why it works: It strengthens the rear deltoids and external rotators, pulling your shoulder joint back into a neutral, "open" position.

3. Prone Y-T-W Raises

This is the gold standard for stabilizing the entire "backside" of your throwing mechanism.

1. The Move: Lie face down on the floor. Use your arms to form the letter Y, then lift them toward the ceiling while squeezing your blades. Repeat for T (arms out to sides) and W (elbows tucked in).
2. Why it works: It forces the lower trapezius muscles to fire, which are critical for "braking" your arm after a high-speed throw.

2026 Pro Tip: The "Warm-Up Throw" Rule

In 2026, we follow the 10-10-10 Rule. Never throw 100% from the boundary until you have done 10 throws at 25%, 10 at 50%, and 10 at 75% intensity. Most impingement injuries happen on the first "cold" throw of the day.