01/07/2026
The Sleeper Stretch is a commonly prescribed exercise to improve shoulder internal rotation, particularly for people with a stiff shoulder, overhead athletes, or those with tightness in the back of the shoulder. It should be performed carefully to avoid irritating the shoulder.
HOW TO PERFORM the Sleeper's Stretch:
▪︎ Lie on your affected side.
▪︎ Position your shoulder and elbow at approximately 90°.
▪︎ Keep your shoulder blade gently pulled back and down.
▪︎ Using your top hand, slowly press your forearm toward the floor.
▪︎ Stop when you feel a gentle stretch at the back of your shoulder.
▪︎ Hold for 15–30 seconds.
▪︎ Repeat 3–5 times, once or twice daily, if advised by your physiotherapist.
COMMON MISTAKES:
❌ Rolling your body backward instead of keeping your shoulder stacked.
❌ Forcing the arm into pain.
❌ Letting the shoulder blade lift off the floor.
❌ Holding your breath during the stretch.
WHEN TO AVOID:
The sleeper stretch is not suitable for everyone. Avoid it or seek advice from a physiotherapist if you have:
▪︎ A recent shoulder dislocation.
▪︎ An acute rotator cuff injury.
▪︎ Significant shoulder instability.
▪︎ Sharp pain or worsening symptoms during the stretch.
