Therapeutic exercise
Sleeper Stretch (Posterior Capsule)
Specific stretch for the posterior shoulder capsule. Corrects the glenohumeral internal-rotation deficit (GIRD) common in impingement syndrome and in overhead athletes.
How to perform
- Starting position. Lie on your side on the affected shoulder, with the arm in front of the body at 90° of flexion.
- Step 2. Elbow bent at 90°, forearm pointing upward.
- Step 3. With the other hand, gently press the forearm toward the floor (internal rotation).
- Return. Hold for 30 seconds when you feel the stretch.
When not to perform
- Acute anterior pain during the rotation
- Recent dislocation
Medical disclaimer. These exercises are presented for informational purposes only. Always consult your physician before starting any exercise program, especially in case of acute pain, recent injury, or underlying clinical condition.
Related Exercises
Banded External Rotation
A functional variant of external rotation, performed standing with elastic resistance. Excellent for progression and maintenance in chronic rotator-cuff tendinopathy.
Side-Lying Shoulder External Rotation
Isolated strengthening of the infraspinatus and teres minor. Central to rehabilitation of rotator-cuff tendinopathy when external rotation strength is deficient.
Prone W-Raise
Combines glenohumeral external rotation with scapular retraction in a prone position, forming a W with the body. Simultaneously recruits the posterior rotator cuff and scapular stabilizers — ideal for advanced progression of the Prone series.