Try to complete this arm care routine 3 times per week. Just focus on your throwing arm but feel free to do some work on the non-throwing arm as well if you have time. The links for each exercise are below.

Rotator Cuff w/ Lacrosse Ball

Forearm w/ Lacrosse Ball

Shoulder External Rotations w/ Band

Forearm Supination and Pronation

End Range Lift Off

Serratus Slide

Shoulder External Rotation @ 90 w/ Band

Half Kneeling Arm Circles

Alt Side Plank

Lat Foam Roll