Sleeper Stretch for Better Shoulder Mobility

Shoulder stiffness can affect much more than workouts. Reaching overhead, putting on a shirt, sleeping comfortably, or reaching behind your back can all become difficult when the shoulder has limited mobility.

The Sleeper Stretch is one mobility exercise that focuses on the internal rotation of the shoulder. It is commonly used as part of routines designed to improve shoulder range of motion, particularly when the back of the shoulder feels restricted.

To perform it, lie on your side with the shoulder you want to work underneath you. Keep the upper arm roughly perpendicular to your body and bend the elbow to about 90 degrees. Slowly guide the forearm toward the floor using the opposite hand, stopping when you feel a gentle stretch around the back of the shoulder.

A few things are important:

• Don't force the forearm toward the floor.
• Keep the movement slow and controlled.
• Stop if you experience sharp or pinching pain.
• Focus on a comfortable range rather than maximum flexibility.
• Practice consistently instead of aggressively stretching occasionally.

The Sleeper Stretch can be useful as part of a broader shoulder-mobility routine, but stretching isn't a substitute for strengthening or professional assessment when persistent pain or significant movement limitations are present.

Good shoulder mobility is about having enough comfortable range of motion for your daily activities, training, and sports-not achieving an extreme position.