Sleeper Stretch (Internal Rotation)

MobilityBWMat

Side-lying stretch targeting posterior shoulder tightness and lost internal rotation, commonly prescribed for throwing athletes and overhead lifters (GIRD — glenohumeral internal rotation deficit).

Demo: Physical therapy demo channel

Sets

1

Reps

30-45 sec hold per side

Rest

20s

Contraindications

Sharp shoulder pain during the stretch — stop and consult a clinician.

Setup

Lie on the side of the target shoulder, that arm out in front at 90 degrees, elbow bent 90 degrees, forearm pointing up.

Execution

  1. 1Use the opposite hand to gently press the forearm down toward the floor
  2. 2Keep the shoulder pinned down and back, don't let it roll forward
  3. 3Press only into a stretch sensation, never sharp pain
  4. 4Hold, breathing steadily, then release

Key cues

  • Pin the shoulder down against the floor throughout
  • Press gently — this is often a very sensitive area
  • Keep the body stacked, not rolled forward or back
  • Breathe out as you press deeper

Common faults

  • Letting the shoulder roll forward off the floor
  • Pressing too hard, causing pain rather than stretch
  • Rolling the torso instead of isolating the shoulder joint
  • Skipping the stretch entirely despite known posterior tightness (common in throwers/lifters)

Tweaks

  • Add a small towel roll under the ribs for better positioning
  • Perform a modified version with less shoulder flexion if pinching occurs
  • Add contract-relax (isometric press against the hand) for a PNF-style variant

Progressions

Shoulder CARs

Muscles

Primary: Posterior Rotator Cuff, Posterior Capsule

Secondary: Rear Deltoid

Notes

Especially important for kettlebell and overhead athletes to counter posterior cuff tightness.

Sources

Attribution: Standard orthopedic/sports PT prescription for GIRD