Sleeper Stretch Guide: Improve Shoulder Internal Rotation
Master the Sleeper Stretch to enhance shoulder mobility and posterior capsule flexibility with our step-by-step bodyweight guide.
How to Perform
- Lie on your side on a firm flat surface with your bottom shoulder directly underneath you.
- Bend your bottom arm to a ninety-degree angle so your forearm is pointing straight up toward the ceiling.
- Stack your hips and knees to maintain a neutral spine and prevent your torso from rolling backward.
- Place your top hand on the wrist of your bottom arm and apply light, steady pressure toward the floor.
- Lower your forearm slowly until you feel a gentle stretch in the back of your shoulder.
- Hold the position for thirty seconds while maintaining steady breathing and constant light pressure.
- Release the tension slowly and repeat the process on the opposite side.
Common Mistakes
- Applying excessive force that causes sharp pain or pinching
- Allowing the shoulder blade to shrug up toward the ear during the stretch
- Rolling the torso backward to compensate for restricted mobility
- Holding your breath which increases muscular tension
Muscles Worked
Primary movers
- Shoulders
Stabilizers
- Rotator Cuff
- Posterior Capsule
- Infraspinatus
Related Guides
- Arm Raises (T/Y/I) — Shoulders
- Arnold Press — Shoulders
- Australian pull-ups — Shoulders
Shoulders · Shoulders