shoulders·mobility

Sleeper stretch

Lie on your side, bottom arm bent 90° at the shoulder + elbow (forearm pointing up). Use the top hand to gently press the forearm toward the floor. Targets the posterior capsule of the shoulder — the structure that locks up first in frozen shoulder and overhead-athlete shoulder.

Secondary muscles

rotator cuff

Form cues

1Bottom shoulder STAYS pinned to the floor — don't roll
2Press only to a mild stretch, never sharp pain
330 sec hold, 3 sets per side

Common mistakes

Letting the shoulder roll forward as you press (stretches nothing useful)
Pushing into pain — posterior capsule responds to time, not force

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