Shoulder Internal Rotation Mobilization: Side Sleeper Stretch -

One thing we want to avoid during shoulder motion is an anterior glide of the humerus, which can occur as a result of a tight posterior capsule, or a lack of neuromuscular control of the glenohumeral joint. In the first video, my humerus glides anteriorly (left of the screen) to allow for increase shoulder IR so I can reach behind my back (poor neuro control, tight capsule, or both). In the second video, I work on keeping my humerus back into the posterior capsule and not letting it translate anteriorly (tight capsule limiting). If you suspect posterior capsule tightness, perform the sleeper stretch by sidelying on the involved side with the shoulder and elbow flexed to 90. Slightly retract the scapula and pull the shoulder back into the socket. Your head and neck will provide a posterior directed force to stabilize the humerus. Use the un-involved hand and apply a GENTLE pressure at the wrist. DO NOT provide excessive force to the shoulder. This should be a gentle stretch used to increase IR. If you feel dis