HIP FLEXOR

Sleeper Stretch

Sleepers Stretch Shoulder for Flexibility

The sleeper shoulder stretch is a game changer for tight shoulders, specifically targeting the rotator cuff and improving flexibility in internal rotation. Whether you’re an athlete, desk worker, or just dealing with shoulder stiffness, the shoulder sleeper stretch is your go to relief move!

Key Benefits of the Sleeper Stretch ✨

✅ Relieves Shoulder Tension – Ideal for post-workout recovery or long hours at a desk.

✅ Boosts Flexibility – Enhances shoulder mobility, making daily movements smoother.

✅ Prevents Injuries – Strengthens rotator cuff muscles, reducing strain during workouts.

✅ Improves Posture – Counteracts slouching by opening tight chest and shoulder muscles.

Sleeper Stretch

Sleeper Stretches

How To Do A Sleeper Stretch 🔄

1️⃣Lie on Your Side

Position yourself on the side of the shoulder you want to stretch (left shoulder = left side).

2️⃣ Bend Your Elbow 90°

Keep your upper arm flat on the ground, forearm pointing upward.

3️⃣ Gently Rotate the Arm Downward

Use your other hand to press the forearm toward the floor (stop if pain occurs).

4️⃣Hold for 20-30 Secs

 Breathe deeply and relax into the sleeper stretch position with your shoulder.

5️⃣ Switch Sides

Repeat on the opposite shoulder for balance.

🔥 Modifications:

  • Beginner: Reduce the range of motion, only go as far as is comfortable.
  • Advanced: Increase hold time (up to 45 sec) or add light resistance.

 📊 Quick Reference Table

Muscle Groups Worked

Difficulty Level

Rotator Cuff (Infraspinatus, Teres Minor)

Beginner to Intermediate

Posterior Shoulder Capsule

Adjustable Intensity

⚠️Safety Check

🔹 Warm Up First – Light arm circles or shoulder rolls prep the muscles.

🔹 Go Slow – Avoid jerky movements; gradual pressure prevents injury.

🔹 Listen to Your Body – Mild discomfort is okay, sharp pain means STOP.

🔹 Use a Pillow – Place one under your head for neck support.

🚫 Common Mistakes 

❌ Overstretching – Pushing too hard can strain the rotator cuff.

❌ Rushing the Hold – Short holds won’t improve flexibility effectively.

❌ Poor Alignment – Keep the elbow at shoulder height for proper form.

❌ Ignoring Opposite Side – Always stretch both shoulders evenly.

Quick Tip:

The sleeper stretches for the shoulder are essential for improving flexibility and relieving tension. Whether you’re an athlete or just need daily relief, this stretch works wonders!