Sleeper Stretch

ShoulderShoulder Flexibility
Written By David Song

SLEEPER STRETCH

This exercise is used to stretch into internal rotation (targets the shoulder external rotators). Lie down on your side with your top leg bent in front of your for extra support. Your bottom arm will be at shoulder level and elbow bent to 90 degrees. Keep the arm planted and use your other hand to pull it gently into internal rotation. Hold for 3-5 breaths and ease off of the stretch slowly.

Muscle Involved:

  • Rotator Cuff (Infraspinatus, Teres Minor)

Related Conditions:

  • Posterior Capsule Impingement

  • Shoulder Impingement

  • Rotator Cuff Tear

  • Frozen Shoulder

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David Song
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Dowel External Rotation