Sleeper Stretch
shoulder mobility exercises Posterior shoulder capsule, internal rotation
Posterior shoulder capsule stretch. Key for overhead athletes with GIRD.
Execution
- Side-lying on the shoulder being stretched
- Shoulder and elbow at 90 deg, forearm vertical
- Use the opposite hand to gently press the forearm toward the floor
- Hold 30-45 seconds, 3-4 sets
Cues
- Gentle, progressive pressure
- Scapula stays pinned to the floor
- No sharp pain
Common Errors
- Excess pressure
- Scapula lifting
- Forcing into pain
Progressions
- Basic sleeper -> Cross-body stretch -> Add mobilization
Related Patterns