The sleeper stretch is a targeted mobility exercise that improves internal rotation of the shoulder—a critical but often overlooked range of motion needed for lifting, reaching, and many athletic movements. This stretch is especially beneficial for people with tight shoulders, overhead athletes, or anyone recovering from shoulder impingement or postural stiffness.
What the Sleeper Stretch Does
The sleeper stretch primarily targets the posterior capsule of the shoulder and the infraspinatus and teres minor, which are part of the rotator cuff. These muscles help stabilize the shoulder joint and control rotational movement. The stretch also gently mobilizes the posterior deltoid and latissimus dorsi, which often become tight from overuse or poor posture.
How to Do the Sleeper Stretch
- Lie on your side with the target shoulder on the ground.
- Bend the elbow of the bottom arm to 90 degrees, with the forearm pointing upward.
- Use the top hand to gently press the bottom forearm down toward the floor.
- Keep your shoulder blade flat and avoid rolling your torso back.
- Hold the position where you feel a strong but manageable stretch.
No Equipment Variation
No equipment is needed, though a yoga mat or folded towel for comfort is helpful. If shoulder impingement is a concern, you can do the stretch slightly reclined (prop your torso with a pillow) to reduce strain. You can also perform the movement standing against a wall for a gentler variation.
Recommended Sets, Reps, and Frequency
| Level | Sets/Day | Reps or Holds | Time/Session |
|---|---|---|---|
| Beginner | 1 | 3 x 20 seconds | ~2–3 minutes |
| Intermediate | 2 | 3 x 30 seconds | ~4–5 minutes |
| Advanced | 2–3 | 3–5 x 45 seconds | ~6–10 minutes |
To improve shoulder mobility, aim to do the stretch 5–6 days per week. Muscles and connective tissue adapt slowly, so consistency is key.
How to Measure Improvement
- Range of Motion: After a week or two, measure how far the forearm goes down during the stretch without pain or compensation (e.g., rolling your body backward).
- Function Tests: Try reaching behind your back or overhead. If these motions become smoother and less restricted, your mobility is improving.
- Pain Reduction: Decreased discomfort during everyday shoulder use is a strong sign of progress.
Why It Works
The sleeper stretch works by gently lengthening the soft tissues in the back of the shoulder, where tightness can limit internal rotation. It also reduces compression by allowing the head of the humerus to sit more centered in the joint. By increasing range of motion, you reduce the risk of rotator cuff strains and improve joint efficiency, especially in overhead activities.
Conclusion
The sleeper stretch is a simple, equipment-free exercise with big payoffs for shoulder mobility and joint health. When done consistently, it improves flexibility, reduces risk of injury, and enhances performance in both daily life and sport. Stick with it daily, track your range, and over time, your shoulders will move more freely and with less resistance.
