Sleeper Stretch
Sleeper Stretch
Muscle Group(s) Stretched: Shoulders (internal rotation)
Muscle Group(s) Strengthened: n/a
Type of Stretch: Passive Static
Difficulty: All-Levels
Suggested Prerequisites: none
This is classic shoulder stretch that works our shoulder internal rotation. It gets it name from how we awkwardly lie on our side like we’re taking the worlds most uncomfortable nap.
How To
Step 1
Start lying on your side. You may want to place a yoga block or a pillow under your head to support the weight of your head and make your neck more comfortable while you’re lying there.
Reach the bottom arm forwards in front of your shoulder, bending the elbow and reaching the arm up towards the ceiling. Your elbow should be in line with your shoulder.
Step 2
Use your free hand (the top arm) to gently press the bottom forearm towards the floor (down towards your hips). Be careful not to force the stretch - remember never to push to the point of pain!
Hold this stretch for 20-30 seconds.
Modifications
Need to make it easier?
Push less. Keep it gentle!
Want to make it harder?
Make it active. Instead of using your top hand to push the bottom forearm down, use your shoulder muscles to rotate the bottom arm, reaching the forearm towards the floor.
Related Content
Flexopedia: Robot Arms
Blog Post: The Importance of “External Shoulder Rotation” in a Backbend
Blog Post: 5 Drills for Improving Overhead External Shoulder Rotation
Blog Post: How to Get More Open Shoulders in a Bridge
