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

  1. 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.
  2. Use your top hand to gently press your bottom forearm toward the floor, rotating the shoulder internally.
  3. 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.
  4. 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

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

  1. Beginner: Use minimal pressure from the top hand; focus on finding the right position.
  2. Intermediate: Standard sleeper stretch as described with moderate overpressure.
  3. Advanced: Perform with gentle oscillations at end range, or add a cross-body adduction hold afterward to target the full posterior capsule.