Eccentryx / Exercise Atlas / recovery
Sleeper stretch
Lie on side, shoulder stacked, elbow bent at 90 degrees.
Muscles
- Primary
- shoulders
- Supporting
- posterior capsule
Mechanics
- Pattern
- shoulder internal rotation
- Equipment
- bodyweight
- Geometry
- Variable Range
- Energy model
- Aerobic Stability (>90s)
- Target feel
- Back of shoulder eases into stretch without front-shoulder pinch.
- Progression
- Add slow exhales before adding pressure.
- Regression
- Reduce angle if the front of shoulder pinches.
Watch for
- Cranking the wrist
- Letting shoulder roll forward
Substitutions
- Cross-body shoulder stretch
- Doorway pec stretch
- Band shoulder floss