Focus: Improve the flexibility of the muscles in the back of the shoulder and back of the shoulder joint capsule.
1. Lie on your dominant shoulder in a position you might adopt when sleeping on your side (hence the name).
2. Place your dominant arm directly in front of you, with the elbow bent 90 degrees.
3. Using your other arm, push your hand down toward your feet, internally rotating your shoulder (figure 11.4).
4. Hold for 20 to 30 seconds.
This is an excerpt from Complete Conditioning for Tennis.