Demo & instructions
Sleeper Stretch
Also known as: Side-Lying Internal Rotation Stretch, Posterior Shoulder Stretch
Instructions
Lying on one side with the bottom arm bent to ninety degrees in front of you, you press the forearm gently toward the floor. It reaches the back of the shoulder capsule and the rotator cuff, which pressing and throwing tend to tighten.
- Movement
- Stretch
- Type
- Isolation
- Level
- Beginner
- Typical range
- 20–45 sec
Setup
- 1Lie on your side with the bottom shoulder directly under you and a pillow under the head.
- 2Bend the bottom elbow to ninety degrees so the forearm points at the ceiling.
Execution
- 1With the top hand, press the bottom forearm slowly toward the floor.
- 2Keep the bottom shoulder blade pinned to the floor and stop at a mild stretch in the back of the shoulder.
- 3Hold, release, and roll over to do the other side.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
