Sleeper Stretch

This exercise will stretch the posterior capsule of your shoulder to improve internal rotation.

Start by lying on your left side to stretch the left shoulder. Flex your shoulder and elbow to 90 degrees with your fingers extended. Drop your hand down towards the bed as far as you can. With your other hand, press down on the back of your wrist for 5 seconds as tolerated and then relax into more range of motion for 5 seconds. If the stretch is uncomfortable, try to bring the shoulder to 45 degrees instead of 90 degrees and progress from there. Repeat 10 times.

Inner Thigh Stretch on All Fours

This exercise will improve the extensibility of your inner thigh muscles and improve hip external rotation. Start on your hands and knees with your fingers

Massage Bar for Calves

This exercise will improve the tissue extensibility throughout your calf muscles and fascia and is a great prep to do before stretching. Start in a

Massage Bar for Thighs

This exercise will improve the tissue extensibility throughout your thigh muscles and fascia and is a great prep to do before stretching. Start by sitting