Sleeper Stretch
Lie on your side with the bottom arm out in front of you and the elbow bent to 90 degrees so the upper arm points straight ahead. Stack your shoulders and use your top hand to gently press the bottom forearm down toward the floor, rotating the shoulder internally. Move slowly and stop at the first point of tension to protect the joint, holding the stretch through the back of the shoulder. Keep your torso still so the movement comes only from shoulder rotation, then switch sides.
How it is executed
- Lie on your side with the bottom arm out in front of you and the elbow bent to 90 degrees so the upper arm points straight ahead.
- Stack your shoulders and use your top hand to gently press the bottom forearm down toward the floor, rotating the shoulder internally.
- Move slowly and stop at the first point of tension to protect the joint, holding the stretch through the back of the shoulder.
- Keep your torso still so the movement comes only from shoulder rotation, then switch sides.
- Muscles worked
- Shoulders
- Primary muscle
- Rear delt
- Equipment
- Bodyweight
- Movement pattern
- Pull
- Difficulty
- Beginner
- What it is for
- Strength · Stability
