Sleepers Stretch
Sleepers Stretch Exercise Description
The Sleeper Stretch is a sidelying shoulder internal rotation stretch designed to target the posterior shoulder tissues, including the posterior rotator cuff (infraspinatus, teres minor) and posterior deltoid. By lying on the target shoulder, the floor helps stabilize the scapula so the motion occurs primarily at the glenohumeral joint. This position emphasizes controlled internal rotation at approximately shoulder height, promoting flexibility for movements that require reaching across the body or behind the back. Expect a mild, non-painful stretch at the back of the shoulder; a sharp pinch at the front suggests the humerus is not positioned well. Keep the spine neutral, avoid shoulder elevation, and move only as far as comfortable to maintain joint alignment and tissue comfort.
- Muscle Groups: Rotator Cuff, Shoulders
- Target Muscles: Infraspinatus, Teres Minor
- Assisting Muscles: Deltoid - Posterior
- Body Area: Upper Body
- Body Parts: Shoulders
- Body Surface: Back
- Body Symmetry: Other
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Stretching
- Functional Grouping: Rotator Cuff Stabilizers, Shoulder External Rotators
- Joint Involvement: Single-joint
- Muscle Location: Rear Rotator Cuff
- Movement Direction: Rotational
- Muscle Position: Posterior
- Gender: Female
How To Do The Sleepers Stretch Exercise
‘- Lie on your side with the target shoulder down; support your head and keep a neutral spine.
– Position the bottom arm straight out from the shoulder with the elbow bent 90°, forearm vertical.
– Gently set the shoulder by avoiding a shrug; keep the shoulder blade in contact with the floor.
– Use the top hand to lightly guide the bottom forearm toward the floor (internal rotation).
– Keep the bottom elbow at shoulder level and on the floor; do not let it drift.
– Maintain a neutral wrist and relaxed grip; apply only light, even pressure.
– Stop at a mild stretch felt at the back of the shoulder—no pinching at the front.
– Keep your chest and hips stacked; avoid rolling backward or arching the low back.
– If pinching occurs, bring the elbow slightly forward toward the chest and reduce range.
– Release the pressure slowly and return the forearm to vertical under control.
Sleepers Stretch Tips
‘- Lie on your side with the target shoulder down, head supported, and spine neutral.
– Position the bottom arm straight out from the shoulder, with the elbow bent to 90° and the forearm vertical before starting the stretch.
– Gently “set” the shoulder by avoiding a shrug and keeping the shoulder blade in contact with the floor.
– Use the top hand to lightly guide the bottom forearm toward the floor into internal rotation.
– Keep the bottom elbow at shoulder height and in contact with the floor; do not let it drift.
– Maintain a neutral wrist and relaxed grip while applying light, even pressure.
– Move only until you feel a mild stretch at the back of the shoulder, not pain.
– If you feel a pinch at the front of the shoulder, bring the elbow slightly forward toward your chest and reduce the range.
– Keep your chest and hips stacked; avoid rolling backward or arching your lower back.
– Release the pressure slowly and return the forearm to vertical under control.
Sleepers Stretch Beginner Introduction
The Sleeper Stretch is a gentle flexibility drill for the back of the shoulder, done in a side-lying position with the working shoulder resting on the floor. In this setup, the shoulder blade rests firmly against the ground so the motion mainly happens at the ball-and-socket joint of the shoulder. The lower arm bends to about a right angle at the elbow while the forearm rotates inward, guided by the top hand, creating a controlled inward turn of the shoulder with the arm roughly level with the shoulder.
This stretch emphasizes calm, precise movement and steady body alignment from head to hips. The goal sensation is a light, comfortable pull along the back of the shoulder, including the rear part of the rotator cuff and rear shoulder muscles, rather than any pinching in the front of the joint. The range stays small and steady, with smooth pressure into the stretch and a gradual release back out. This pattern helps support shoulder motion used for reaching across the torso or placing the arm behind the back.