I've been out since May with an injury (ACL tear, and had surgery 2 weeks ago). I can begin light athletic activities around 3 months after the surgery (instead of the full 6 until contact sports), so my doctor said that would include throwing and hitting (not in games obviously). Because I won't have thrown for about 5 months, I want to know if there is any program I could follow to warm my arm back up to where it used to be and then improve on that.
I'm going to throw a lot over the winter, starting out easy and then gradually working back to my former condition. It would be nice to have a program to follow so I don't strain my arm. Does anyone know of one that exists?