Exercises / Shoulder & scapula
Sleeper stretch
- Stretch
- Shoulder & scapula
- None
Internal rotation stretch in side-lying with the shoulder at 90° flexion.
Where you stand
No published distribution for this exercise yet. We add one only from a peer-reviewed study.
Muscles worked
Filled: primary.
How much
The trial used 5 × 30-second holds to mild discomfort, once daily.
Start: Side-lying on the affected side
Steps
- Lie on the affected side with the shoulder and elbow bent to 90°.
- With the other hand, gently push the forearm toward the table (internal rotation).
- Hold at a mild stretch.
Cues
- Gentle pressure
- Roll the trunk back slightly if the front of the shoulder pinches
Common mistakes
- Forcing into pain
- Lying directly on a painful shoulder
Used for
- Glenohumeral internal rotation deficit
Take care (1)
- Can provoke anterior shoulder pain; the cross-body stretch was more effective in the RCT.
Evidence (1)
- Sleeper stretch gains (12.4° IR) were not significantly better than no stretching; cross-body stretch was more effective.1
Easier
References (1)
- McClure P, Balaicuis J, Heiland D, Broersma ME, Thorndike CK, Wood A. J Orthop Sports Phys Ther. 2007;37(3):108-114. A randomized controlled comparison of stretching procedures for posterior shoulder tightness