Sleeper Stretch
Sleeper stretch for shoulder internal rotation mobility
ShouldersBeginnerMobilityStretch
At a glance
| Muscles worked | Primary: Posterior shoulder capsule |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Beginner |
| Type | Mobility · Stretch |
| Sets & reps | 3 sets × 20-30 seconds each side |
| Estimated calories burned | ~30 kcal |
| Equipment | None needed |
How to do it
- Step 1: Lie on side with arm at 90 degrees
- Step 2: Gently press forearm down
- Step 3: Feel stretch in back of shoulder
- Step 4: Hold position
- Step 5: Switch sides
Coaching tips
Benefits
Sleeper stretch for shoulder internal rotation mobility
Common mistakes
Excessive pressure
Make it harder
Gentle pressure
Make it easier
Cross body stretch
Breathing
Deep breathing
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