Sleeper Stretch
Improve shoulder mobility & relieve tightness with the Sleeper Stretch. Simple, effective, & perfect for those with limited range of motion.
Optional Equipment
Muscle Groups
Primary
Secondary
Instructions
Sleepers Stretch
Starting Position
1. Lie on your side on a mat, ensuring your body is in a straight line from head to toe.
2. Your bottom arm should be extended straight out on the floor in front of you, and your top arm should be bent at the elbow and resting across your chest.
Movement
1. Keep your hips stacked and your legs straight.
2. Gently rotate your top shoulder down toward the mat, allowing your top hand to move towards the floor behind you.
3. Keep your bottom arm straight and in contact with the floor.
4. Hold the stretch for 15-30 seconds, breathing deeply and evenly throughout.
5. Return to the starting position.
6. Repeat for 3-5 sets on each side.
Tips
- Ensure your neck remains aligned with your spine throughout the movement.
- Do not force your rotation; only go as far as is comfortable.
- If you experience any pain, stop the exercise and consult a professional.