Sleeper Stretch Contract-Relax
Sleeper Stretch Contract-Relax
Muscle Group(s) Stretched: Shoulders
Range of Motion Strengthened: Shoulder internal rotation
Type of Stretch: Active static
Difficulty: All-Levels
Suggested Prerequisites: none
This variation of the sleeper stretch involves contracting the muscles being stretched (our external rotators) for a couple of seconds, and then letting them relax to potentially stretch a little deeper.
How To
Step 1
Start in a sleeper stretch: lying on your side, bottom arm extended out in front of you on the floor with the elbow bent, top arm gently pressing the bottom arm towards the floor (towards the hip side of the mat, not the head side).
Step 2
Once you’ve found your deepest version of your sleeper stretch (remember to keep it gentle, never push to the point of pain or just crank your arm down), start to resist the stretch by pressing the bottom hand/wrist into your top hand (while the top hand holds the bottom arm in the same spot). Hold this tension for 10 seconds
Step 3
Then relax the bottom arm (stop actively pushing it back up towards the ceiling), and continue to hold the passive stretch. If it feels comfortable, you can try to gently push it a little bit deeper. Hold this passive stretch for 10-20 seconds.
Repeat for 1-2 more rounds of contracting-then-relaxing.
Modifications
Need to make it easier?
Push less. Keep it gentle. This doesn’t have to be a huge range of motion.
Want to make it harder?
Add a counter-contract - after your 10 seconds of contracting to resist the stretch, instead of using the top hand to push the arm back towards the floor, engage your shoulder muscles to reach the forearm towards the floor for 10 seconds. Then relax and allow the top hand to assist and hold the passive stretch.
Related Content
Flexopedia: Sleeper Stretch
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
