Side Lying Internal Rotation
The sleeper position played the other way: the bottom forearm turns from vertical down toward the floor and back, the top hand on its wrist.
How to do it
Setup
Lying on one side, the bottom arm in front at shoulder height, elbow bent to 90°, fingers up, the top hand on the wrist.
Steps
- Turn the bottom forearm down toward the floor, palm leading.
- Keep the shoulder blade on the floor and the elbow at shoulder height.
- Bring the forearm back up to vertical slowly.
Common mistakes
Shoulder rolling forward off the floor as the forearm drops: keep it pinned; the turn happens in the joint. Pushing through a pinch at the front of the shoulder: stop short of it. Elbow drifting toward the head: keep it level with the shoulder.
Breathing
Steady throughout; never held.
