Shoulders
Sleeper Stretch
A focused isolation stretch designed to improve internal rotation and alleviate rear shoulder capsule tightness.
How to perform.
Follow the sequence — setup is half the lift.
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.
Fix these first — they cost reps, kilos, and joints.
- 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.
The primary movers do the work; the stabilizers keep the path honest.