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Exercises/Sleeper Stretch
StretchingBeginner

Sleeper Stretch

Lying on your side, the bottom forearm is gently pressed toward the floor to stretch the back of the shoulder into internal rotation.

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Primary muscles

  • Rotator Cuff

Secondary muscles

  • Rear Delts
Sets
2–3
Duration
20–30 sec per side
Rest
15–30s

How to perform

Sleeper Stretch movement

Main muscles working (thicker lines)

Starting position

Lying on one side with the bottom arm in front of you, shoulder and elbow both bent to 90 degrees, fingers pointing up.

  1. 1

    Roll back slightly so you are not lying directly on the point of the shoulder.

  2. 2

    Use the top hand to gently press the bottom wrist toward the floor.

  3. 3

    Stop when you feel a mild stretch at the back of the shoulder and hold.

  4. 4

    Release slowly and switch sides.

Breathing: Breathe slowly and relax the shoulder on each exhale.

Coaching tips

  • Gentle pressure only

  • Elbow stays in line with the shoulder

  • Shoulder blade stays still on the floor

Common mistakes

  • Pressing too hard

  • Lying directly on top of the shoulder

  • Letting the elbow slide up toward the head

Safety notes

  • Use very light pressure and stop if you feel pain at the front of the shoulder.

Details

Body parts
Shoulders
Equipment
Bodyweight
Movement
Stretch
Exercise type
Stretch
Training goals
Flexibility · Mobility

Sets, reps and rest are general guidance — adjust to your goals and experience.

Similar Exercises

  • Cross-Body Shoulder StretchBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.