Since we're now listing recovery stuff we do, here's a generic program that is a good shell of what our athletes do (programs are typically individualized but this is a good start):
After a tough throwing session (pitching, bullpen, weighted baseballs, long toss, etc), athletes will do this circuit in some order:
-Foam roll / self-myofascial release in various areas (lacrosse ball, SKLZ ball)
-Resistance band work, primarily external rotators
-Isometric holds in external rotation
-Internal rotation stretch of some sort
-Shoulder tube / Total Bar oscillations with arm in various positions
-Rebounders with plyocare balls
-Elbow extension stretch
-Stim using Marc Pro or Compex
-Voodoo flossing / compression wrapping on elbow
Then we might do some cardio, like interval-style Prowler sled pushes, Concept2 rowing, sprints, speed deadlifts, etc. Also some challenging open-chain stability work like waiter carries, overhead slosh pipe holds, maybe some upward external rotation tosses, etc.
If it sounds like a lot, it's because it is. We treat recovery like it's as important as the training effect (and in reality we should treat it like it's MORE important).