Sleeper Stretch

Also known as: Side-Lying Internal Rotation Stretch

StretchingMobilityRehabilitation

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Body Part: Back

Description

Lie on your side with your head supported and the lower arm in front at shoulder height. Bend the elbow to 90 degrees and use the upper hand to guide the lower forearm toward the floor. Hold a mild stretch at the back of the shoulder without rolling your torso or forcing the range.

How to Perform

Lie on your side with the shoulder you want to stretch on the bottom. Keep your head supported and your torso stable.
Bring the bottom arm straight out in front of you at shoulder height, with the elbow bent to 90 degrees and the forearm pointing upward.
Keep the bottom shoulder blade gently pulled back and down. Do not let the shoulder roll forward toward your ear.
Use your top hand to hold the wrist or forearm of the bottom arm.
Slowly guide the bottom forearm down toward the floor, creating a gentle stretch at the back of the shoulder.
Hold the stretch without forcing the arm down. Breathe normally, then slowly release and repeat on the other side if needed. Stop if you feel pinching or pain in the front or top of the shoulder.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Support your head so your neck stays aligned with your trunk.
Keep the lower elbow bent to about 90 degrees while the forearm rotates.
Keep the shoulder blade gently set against your rib cage. Do not let the shoulder roll forward toward your chest.
Apply only light pressure and stop when you feel a mild stretch at the back of the shoulder. Do not force the hand all the way to the floor.
Breathe slowly throughout the hold and release the pressure gradually before changing sides.

Common Mistakes

Rolling the torso backward instead of keeping the shoulder stacked over the supporting side.
Letting the bottom shoulder shrug toward the ear.
Moving the elbow away from shoulder height or letting it drift behind the body.
Letting the wrist bend instead of rotating through the shoulder.
Lifting the lower upper arm off the floor to gain extra range.
Bouncing or repeatedly pushing deeper instead of using a slow, steady hold.