Shoulder Sleeper Stretch

Technique

How to perform Shoulder Sleeper Stretch

1. Lie on your side with the stretching shoulder underneath you, upper arm bent so the elbow is at 90 degrees and the shoulder is level with (or just below) shoulder height. Rest your head on a pillow or your lower arm for comfort.
2. Position your forearm straight up so it is perpendicular to the floor, wrist neutral, and keep the underside of that shoulder blade gently pulled back toward your spine. This is your starting position. Using your top hand, lightly grasp the wrist of the lower arm and exhale as you guide the forearm toward the floor in front of you, internally rotating the shoulder.
3. Move only until you feel a mild stretch in the back of the shoulder - do not force the range or allow the shoulder to roll forward.
4. Hold the stretch, breathing steadily, for the recommended duration (usually 15–30 seconds), keeping your core engaged and your torso still.
5. Inhale as you slowly release the pressure, returning the forearm to vertical.
6. Repeat for the desired number of reps, then switch sides if needed.

Programming relevance

Muscles involved

Primary targets: Infraspinatus, Posterior Deltoid, Teres Minor.