If your shoulder rotation feels limited, Kraemer offers the sleeper stretch as a solution to help target two of the rotator cuff muscles, the infraspinatus and the teres minor.
- Lie on your right side, resting your head on a pillow or rolled yoga mat for support.
- Extend your right arm straight out from your body, so it’s perpendicular to your torso, with your elbow bent and perpendicular to the ground.
- Use your left hand to press your right forearm toward the ground. Stop when you feel a stretch, and hold the position for 20 to 30 seconds.
- Release and repeat two to three more times before switching sides.