SLEEPER STRETCH RAIL

The sleeper stretch rail is a regressive angular isometric loading exercise used to improve shoulder internal rotation flexibility. Lie down on your side with your top leg bent in front of your for extra support. Your bottom arm will be at 80 degrees shoulder flexion and elbow bent to 90 degrees. Keep the arm planted and use your other hand to pull it gently into internal rotation. In this position, your stretches arm should point towards your belt line. Once at your end range complete an isometric contraction by rotating the arm so that it moves away from the other hand (towards the floor). Hold this contraction for 4-8 seconds at max effort for 2-6 repetitions. Be sure to rest an equal amount of time between repetitions.

Muscle Involved:

• pectoralis major

• teres major

• latissimus dorsi

• anterior deltoid

• subscapularis

Related Conditions:

• Posterior Capsule Impingement

• Shoulder Impingement

• Rotator Cuff Tear (mid to late stage)

• Frozen Shoulder

• Rotator Cuff Tendinitis

Exercise videos