Full body · MOBILITY
Sleeper Stretch — loaded shoulder hold
Internal rotation range in the back shoulder — the range a bowling, throwing or serving arm loses first, and the one that precedes the impingement
Coaching cues
How to do it well
These are the cues the app shows on the exercise card, written for the moment you are standing in front of the bar.
- Side-lying, shoulder blade pinned to the floor
- Rotate the forearm down slowly
- Stop at tension, never at pain
- Tempo
- ease in
This is general information, not medical advice. Train Smart gives training and nutrition guidance for healthy adults. It is not a substitute for a doctor, physiotherapist or accredited dietitian. If you have an injury, a medical condition, or you are unsure whether an exercise is right for you, get it checked first. Every recommendation on this site is sourced.
In the program
How Train Smart prescribes it
The sets and reps below are the authored starting point. The actual weight you see is calculated from your own last top set and the week you are in within your four-week block.
| Program | Session | Sets × reps | Load |
|---|---|---|---|
| Cricket | Endurance Day | 2 × 30s/side | Light DB |
| Basketball | Upper + Trunk | 2 × 30s/side | Light DB |
At a glance
What it trains, and who trains it
- Muscles worked
- Shoulders
- Region
- Full body
- Classified as
- MOBILITY
- Prescribed in
- cricket · basketball
This exercise, in a program that knows why it is there
Train Smart puts this movement in the right session, at the right point in your block, at a weight calculated for you — and swaps it automatically if you do not have the kit.
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