Sleeper Stretch

Lie on your side with your bottom arm out at shoulder height, elbow bent to 90 degrees, then use your top hand to gently press the forearm down to stretch the posterior shoulder capsule. Alternate sides.

30s each sideAdvancedLyingNo equipment

How to do the Sleeper Stretch

Lie on your side with your bottom arm out at shoulder height.
Elbow bent to 90 degrees.
Then use your top hand to gently press the forearm down to stretch the posterior shoulder capsule. Alternate sides.

What it targets

Primary muscle groups: Shoulders.

Commonly included in conservative-care programs for: Shoulder Impingement, Frozen Shoulder.

Body Fix walks you through the Sleeper Stretch with a guided timer, demo video, and progressions. Free on iOS.

Download Body Fix

This page is for educational purposes and is not a substitute for medical advice, diagnosis, or treatment. See peer-reviewed sources for these recommendations, and always consult a qualified healthcare provider for new, severe, or persistent symptoms.