Sleeper stretch

At home Pitchers Catchers Infield Outfield

EasyAbout 3 minOn your own

A gentle stretch for the back of the throwing shoulder, which gets tight from throwing.

Alternative shown. There is no video of the sleeper stretch, so this shows banded internal rotation, which works the same shoulder rotation as an exercise rather than a stretch. Follow the steps below for the stretch itself.

Set up

Lie on your throwing side, shoulder under you, elbow bent at 90 degrees in front of you.

You need: A mat

Steps

Use the other hand to push the throwing forearm gently towards the floor
Stop at a mild stretch at the back of the shoulder
Hold, breathing slowly

Coaching points

Gentle: a stretch, never pain
Keep the shoulder blade back, not rolled forward

Adjust it

Easier

Roll slightly back off the shoulder to ease the pressure.