Improve Internal Rotation

Sleeper Stretch

The sleeper stretch is a shoulder exercise that targets the posterior capsule. It involves lying on your side, bringing the arm to a 90-degree angle, and gently applying pressure to increase external rotation. This stretch helps improve shoulder flexibility and can be beneficial for athletes, especially in overhead sports. Neutrally, it's essential to perform it with caution to avoid overstretching.

Pectoral Smash

The pectoral smash with a lacrosse ball is a self-myofascial release technique aimed at relieving tightness in the chest muscles. By applying pressure to specific points on the pectoral muscles, it can help reduce muscle tension and improve shoulder mobility. However, caution is advised to prevent excessive discomfort or injury.

Sleeper Stretch

This exercise is to loosen up stiff lower ribs which may decrease shoulder stability and will translate into loss of power when doing anything that requires extension and internal rotation of the shoulder. Place the lacrosse ball between the base of your scapula and spine. Keeping the ball in place, slide your left hand under your body and drop the left hip to the floor. Rotate to the left and right focusing on driving the ball into the border of the scapula.

Improve Internal Roation

Shoulder Smash

Internal Stretch with Head Flexion

Sleeper Stretch

Pectoral Smash

Sleeper Stretch

More To Come

Improve Internal Roation

Shoulder Smash

Internal Stretch with Head Flexion

Sleeper Stretch

Pectoral Smash

Sleeper Stretch

More To Come

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