Shoulder Pain in Youth Baseball Players? Your Lats Might Be the Problem

If your young ballplayer is struggling with shoulder pain, especially after throwing, their lats (latissimus dorsi muscles) might be to blame. These large back muscles play a big role in throwing mechanics, and if they’re too tight or weak, they can limit movement and increase injury risk.

Here’s what parents and young athletes need to know about the lat-shoulder connection and how to fix it.

1. How the Lats Affect a Baseball Player’s Shoulder

The lats connect the lower back, ribs, and shoulder, helping with powerful throws. But if they’re too tight, they limit overhead motion, forcing other muscles to work harder and increasing strain on the shoulder and elbow.

For Pitchers: Tight lats can prevent a proper follow-through, leading to mechanical breakdowns and extra stress on the elbow (which increases the risk of injuries like Little League elbow).

For Position Players: Limited shoulder mobility can hurt throwing accuracy and power, making it harder to make strong, accurate throws from the field.

What Can You Do?

• Stretch the lats daily: Try a wall lat stretch or child’s pose stretch after games and practices.
• Strengthen the lats: Exercises like band pull-downs or seated rows build strong, flexible lats that help with throwing mechanics.

2. Breathing Affects Shoulder Mobility

Many young athletes breathe too shallowly, using their chest instead of their diaphragm. This keeps the lats in a constant state of tightness, making shoulder movement even worse.

Try This Breathing Drill Before Throwing:

• Place one hand on your belly and one on your chest.
• Inhale through your nose and feel your belly rise.
• Exhale slowly through your mouth and relax your shoulders.
• Repeat for 5 deep breaths before warm-ups.

This helps loosen the lats, improve posture, and keep the shoulder moving properly.

3. A Simple Test for Shoulder Mobility

Wondering if tight lats are limiting your young athlete’s shoulder movement? Try this quick test:

1. Overhead Reach Test
• Stand tall and reach both arms straight up.
• Can they get their arms next to their ears without arching their back?
• If not, their lats could be limiting their motion.
2. Wall Sit Lat Test
• Sit against a wall with the lower back flat.
• Raise both arms overhead.
• If they struggle to keep their back flat, the lats may be too tight.

What If They Fail the Test?

• Work on lat stretching and breathing before and after practices.
• Schedule a movement assessment to find out what’s really going on.

Let’s Keep Your Athlete in the Game!

If your baseball player is struggling with shoulder pain or tightness, let’s make sure it’s not their lats causing the problem.

Book a FREE 15-minute discovery call to chat with us and figure out the best way to keep them pain-free and playing their best!

Click here to schedule your call now!

We’re always here to help—whether you want advice, answers, or just a cool conversation about keeping young athletes healthy!

Dr. Aaron Gootzeit, DC, MS, CSCS
Connect Rehab Chiropractic & Performance