Stretching & Relief
Sleeper Stretch
This stretch targets the posterior shoulder capsule and internal rotators. It is often used to improve shoulder mobility, particularly for internal rotation.
- shoulder stretch
- rotator cuff
- internal rotation
- impingement
Instructions
How to do it
Lie on the affected side with your shoulder and elbow bent at about 90 degrees. Use your free hand to gently guide your forearm down towards the mat.
Dosage
2 x 20–30 seconds
Important
Do not provoke any sharp pain in the shoulder. The stretch should feel gentle.
Common mistakes
- Rolling the body backward
- Lifting the shoulder blade off the floor
- Pushing too quickly or forcefully
- Ignoring sharp pain
When to stop?
Stop the exercise if you experience sharp pain, dizziness, numbness, unusual weakness or a clear worsening of your symptoms.