The sleeper stretch is a physical therapy exercise targeting the muscles in the back of the shoulder. Its main purpose is to increase internal rotation in the shoulder joint by stretching the posterior capsule. This movement is recommended for individuals experiencing tightness in this area, which can affect shoulder mechanics.
How to Perform the Sleeper Stretch
To begin, lie on a firm surface on the side of your affected shoulder. Place a pillow under your head for comfort and bend your hips and knees to create a stable base. Position your body so you are resting on the outer edge of your shoulder blade rather than directly on the point of the shoulder.
Raise the arm you intend to stretch so it is straight out from your shoulder, forming a 90-degree angle with your torso. Bend your elbow to another 90-degree angle, with your fingers pointing toward the ceiling to create an “L” shape. This alignment isolates the targeted structures in the posterior shoulder.
Gently use your other hand to apply light pressure to the back of the wrist of the stretching arm, slowly rotating it downward. The goal is to feel a mild stretch in the back of the shoulder, not to force your hand to the floor. Hold this position for about 30 seconds and perform 3 to 5 repetitions.
Common Mistakes to Avoid
A frequent error is allowing the torso to roll backward during the stretch. This movement compensates for tightness in the shoulder and reduces the exercise’s effectiveness by shifting focus from the posterior capsule. To prevent this, concentrate on keeping your body stable and stacked directly over the shoulder on the floor.
Another mistake is applying too much force. The sleeper stretch should create a mild pulling sensation, not sharp pain. If you feel a pinching sensation in the front of the shoulder, you are pushing too hard or your positioning is incorrect. This can irritate the rotator cuff tendons and potentially lead to injury.
Maintaining the correct arm alignment is also necessary. The elbow of the stretching arm should remain at a 90-degree angle relative to your body. Letting the elbow drop toward your body or move too far above the shoulder changes the mechanics of the stretch and can place stress on the joint.
Benefits and Targeted Areas
The sleeper stretch primarily targets the posterior aspect of the glenohumeral joint capsule, a ligamentous sac that surrounds the shoulder joint. Tightness in this capsule can restrict internal rotation, which is the motion of turning your arm inward toward your body.
The exercise also stretches the infraspinatus and the teres minor rotator cuff muscles. These muscles are on the back of the shoulder blade and are responsible for external rotation, but tightness in them can limit the opposing internal rotation.
Improved internal rotation is beneficial for individuals in overhead sports like baseball or swimming, who often develop tightness in the posterior shoulder. This tightness can alter shoulder mechanics and contribute to conditions such as shoulder impingement. Restoring flexibility to the posterior capsule and muscles helps improve overall shoulder function.