Sleeper Stretch
The sleeper stretch targets posterior shoulder tightness — specifically the infraspinatus and teres minor — by passively driving internal rotation while the scapula is stabilized against the floor. It is especially useful for overhead athletes and anyone with limited internal rotation.
Setup
- Lie on your side with the target shoulder directly beneath you. Bend both your bottom arm and elbow to 90 degrees so your forearm points toward the ceiling.
- Use your top hand to gently press your bottom forearm toward the floor, rotating the shoulder internally.
- Hold at the point of a comfortable stretch — do not push into pain. The scapula should stay pinned against the ribcage by your body weight.
- After the hold, slowly release and return to the start.
Coaching Cues
What to feel:
- A deep but tolerable stretch in the back of the shoulder
- The shoulder blade pinned and stable underneath you
Common mistakes:
- Rolling the body forward, which unloads the scapula and reduces the stretch
- Pressing too aggressively — this is a gentle, sustained hold
- Placing the elbow too high (above shoulder level), which can impinge the joint
Tip
Keep your bottom elbow at or slightly below shoulder height. If you feel a pinch in the front of the shoulder, lower the elbow position or reduce pressure.
Video and animated demos coming soon.
Programming
| Parameter | Recommendation |
|---|---|
| Hold time | 30-60 seconds |
| Sets | 2-3 per side |
| Frequency | Daily or post-training |
| When to do it | Post-workout cool-down, evening routine |
Progressions
- Beginner: Use minimal pressure from the top hand; focus on finding the right position.
- Intermediate: Standard sleeper stretch as described with moderate overpressure.
- Advanced: Perform with gentle oscillations at end range, or add a cross-body adduction hold afterward to target the full posterior capsule.