Sleeper Stretch

Back to all exercises

Exercise overview

Training details

Shoulders

Equipment

Bodyweight

Sets × time

2 × 30 sec

Rest

15 sec

How to perform it

Step-by-step instructions

01Lie on the working side with the shoulder and elbow both bent about 90 degrees and the upper arm perpendicular to the torso.
02Stack the shoulder blade gently against the floor and keep the head supported.
03Use the opposite hand to guide the working forearm toward the floor in internal rotation.
04Stop at a mild stretch in the back of the shoulder and avoid pressing into sharp or pinching discomfort.
05Hold with relaxed breathing, release slowly, and repeat on the other side.

Keep exploring

Variations

Browse the full library

Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationCross-Body Shoulder Stretch

Keep exploring

Alternatives

Browse the full library

Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteOverhead Stretch

Comparable substituteArm Circles Forward & Backward

Comparable substituteKneeling One Arm Cross Body Stretch

Use this exercise in a plan

Build a complete plan for your goal, schedule and equipment.