Good shoulder stretches for throwing?

[Super Mario]

Man, it doesn`t seem like any of the stretches I do loosen up my shoulder enough to where when I try and launch a softball in from the outfield. It hurts everytime. There is nothing structurally wrong with it, and I warm up a bunch, it just doesn`t seem like any of the stretches I do are helping. Anyone have any suggestions to help avoid shoulder pain? It only hurts when I throw hard. It isn`t my arm slot either, I throw properly, it just hurts. Maybe I am just getting old, lol.

 

[lordsepic]

Sam... I train a couple high school pitchers at my school (weight training and flexibility)

always do a soft toss warm up (SOFT)
after work on your shoulder rotation
stretch across
stretch behind head holding elbow
try to clap behind your back and than in front a few times
arms locked over head slowly pull back
toss a little harder
if still tight repeat
Also before you lift, grab a 5 lb weight and hold your arm up like your releasing a pitch and keeping your elbow 90 degrees rotate down and back up as if throwing, but slowly...will work some kinks in there and strengthen the ligaments and muscle

 

[Johan Santana 57]

Have you tried short arming the ball? It isn't the best way to through, but has helped me with my shoulder problems and can throw it real close to where I use to after getting used to it.

I just try abou anything to loosen my arm, shaking it, arm circles, stretch across the body, use a fence to help pull it far, (tough to describe some of these), but maybe try and long toss before throwing. My shoulder has been hurting for years but when I long toss then throw, it feels pretty good.

 

[lisu]

Is it due to a weakened rotator cuff? I know that I do strengthening exercises for my rotator cuff due to years of injury. But usually I do long toss to loosen up my arm.