The internal shoulder rotation stretch targets the posterior shoulder capsule and the external rotators (infraspinatus, teres minor). It is similar to the sleeper stretch but performed with the arm reaching behind the back, often using a towel or strap to deepen the stretch. It is essential for shoulder health in athletes who do heavy overhead work.
Muscle Group
Shoulders
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Stretches the posterior shoulder capsule
- Improves internal rotation
- Helps prevent shoulder impingement
- Useful for overhead athletes
- No equipment needed (towel optional)
- Quick to perform
How to perform
- Stand tall. Reach your right arm behind your back with the elbow bent.
- The back of your right hand should rest against your lower back, palm facing outward.
- With your left hand, reach down and gently pull your right hand higher up your back.
- Feel the stretch through the back of your right shoulder.
- For more intensity, hold a small towel between your hands and use it to assist the pull.
- Hold for 20 to 30 seconds. Breathe deeply.
- Switch arms and repeat.
- Stop if you feel any sharp shoulder pain.
FRONT VIEW
BACK VIEW
Posterior Deltoid
Primary