Mobility

Sleeper Stretch

The Sleeper Stretch is a simple movement that targets the muscles in your shoulders. It is a good exercise for enhancing the flexibility and range of motion of your shoulders. This stretch is also effective in relieving shoulder pain and is often used in rehabilitating shoulder injuries.

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Sleeper Stretch instructions

Step-by-step instructions

Begin by lying on your side with the arm you want to stretch out in front of your body.

Bend your elbow at 90 degrees and rest it on your arm, so your hand is pointing towards the ceiling.

With your other hand, gently push your hand down towards the floor.

You will feel the stretch in the shoulder of the arm on the floor.

Hold the stretch for the recommended number of seconds, then release and repeat.

Begin by lying on your side with the arm you want to stretch out in front of your body.

Bend your elbow at 90 degrees and rest it on your arm, so your hand is pointing towards the ceiling.

With your other hand, gently push your hand down towards the floor.

You will feel the stretch in the shoulder of the arm on the floor.

Hold the stretch for the recommended number of seconds, then release and repeat.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

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Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

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