Corrective Exercise Toolkit
Sleeper Stretch
Posterior shoulder capsule stretch. Key for overhead athletes with GIRD.
shoulder mobility exercises
Posterior shoulder capsule, internal rotation
Execution
1
Side-lying on the shoulder being stretched
2
Shoulder and elbow at 90 deg, forearm vertical
3
Use the opposite hand to gently press the forearm toward the floor
4
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
1
Basic sleeper -> Cross-body stretch -> Add mobilization
Related Patterns
shoulder gird
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