Overview

The sleeper stretch is a side-lying stretch that specifically targets tightness at the back of the shoulder joint. It's especially popular with throwing and overhead athletes, who often develop tightness in this area from the repetitive motions of their sport. Despite the name, it's not about sleep — it's simply performed lying on your side, similar to a sleeping position.

Stretch Name

Sleeper Stretch

Primary Purpose

Improve internal rotation — the motion of rotating your arm inward, toward your body — which is commonly restricted at the back of the shoulder
Ease tightness in the posterior capsule, the back part of the tissue sleeve surrounding your shoulder socket joint
Support shoulder health in throwing and overhead athletes, who often develop this specific tightness pattern

Overhead athletes frequently develop extra tightness at the back of their throwing shoulder, a condition often called glenohumeral internal rotation deficit (a restriction in how far the arm can rotate inward). Research has shown that a structured stretching program including the sleeper stretch can meaningfully improve this motion over time.

Target Muscles

Subscapularis — along with the posterior capsule tissue, this stretch lengthens structures that limit internal rotation
Rotator Cuff Overview — particularly the infraspinatus and teres minor at the back of the shoulder, which are gently lengthened
Glenohumeral Joint — the joint capsule itself, especially the back portion, is the main structure being stretched

Difficulty Level

Intermediate

Equipment Required

A flat, firm surface to lie on (bed or mat)
Optional: a small pillow or folded towel under your head for comfort

Who Should Perform This

Throwing and overhead athletes with tightness at the back of the shoulder
People with shoulder impingement syndrome linked to reduced internal rotation
Anyone under the guidance of a physiotherapist working specifically on internal rotation range of motion
People with mild, general shoulder tightness at the back of the joint

Who Should Avoid This

Anyone with a recent shoulder dislocation or ongoing shoulder instability, until cleared for this stretch
People with an unhealed fracture around the shoulder or upper arm
Anyone with acute, sharp shoulder pain that hasn't been assessed
People less than several weeks post-shoulder surgery without their surgeon's clearance, as this stretch places direct pressure on the joint capsule

Step-by-Step Instructions

Lie on your side on the affected shoulder, with that arm out in front of you, bent to 90 degrees at the elbow, forearm pointing straight up.
Use your other hand to gently press down on the forearm of the affected arm, rotating it down toward the bed or mat.
Stop when you feel a mild, comfortable stretch at the back of your shoulder — not sharp pain.
Hold for 20–30 seconds, breathing normally.
Release slowly and repeat 2–3 times.
Perform once or twice per day, especially before or after throwing or overhead activity if you're an athlete.

Common Mistakes

Letting the shoulder roll forward during the stretch — this can shift the stretch away from the intended area. Keep your body weight stable on your side, with your shoulder tucked slightly forward but stable.
Pushing too hard, too fast — this stretch is easy to overdo, since you're using your body weight and other arm for leverage. Ease into it slowly.
Rotating from the wrist instead of the shoulder — make sure the movement comes from rotating at the shoulder, not just bending the wrist.
Ignoring pinching pain — a small number of people feel pinching at the front of the shoulder with this stretch; if that happens, reduce the angle of the stretch or try the posterior capsule stretch instead.

Progressions

Increase the hold time gradually from 20 seconds up to 30 seconds
Increase the angle of rotation slightly as flexibility improves, always stopping at a mild stretch, never pain
Pair with the towel stretch for internal rotation for a well-rounded internal rotation stretching routine

Easier Alternatives

Reduce the angle of forward arm position slightly (bring the arm a little lower than 90 degrees) if the full position feels too intense
Have a partner or physiotherapist apply the gentle pressure instead of doing it yourself, for more precise control
Try the posterior capsule stretch in a standing position instead if lying on your side is uncomfortable

What You Should Feel

A mild, comfortable pulling or stretching sensation at the back of your shoulder
No sharp pain, pinching at the front of the shoulder, numbness, or tingling — ease off if you notice any of these

Shoulder Impingement Syndrome — improving internal rotation can help reduce compensations that contribute to impingement
Rotator Cuff Tendinitis — reducing posterior tightness may ease strain patterns linked to tendon irritation

Glenohumeral Joint — the joint capsule targeted by this stretch
Subscapularis — one of the structures lengthened
Rotator Cuff Overview — includes the muscles at the back of the shoulder involved in this stretch

References

PubMed. "Quantifying acromiohumeral distance in overhead athletes with glenohumeral internal rotation loss and the influence of a stretching program (Maenhout et al., Am J Sports Med 2012)." https://pubmed.ncbi.nlm.nih.gov/22729504/
Physiopedia. "Rotator Cuff Strengthening Exercises." https://www.physio-pedia.com/Rotator_Cuff_Strengthening_Exercises
Journal of Orthopaedic & Sports Physical Therapy (JOSPT). "An Update of Systematic Reviews Examining the Effectiveness of Conservative Physical Therapy Interventions for Subacromial Shoulder Pain." https://www.jospt.org/doi/10.2519/jospt.2020.8498

This information is for education only and is not a medical diagnosis. InjuryAtlas does not replace an assessment by a qualified health professional. If you have severe pain, visible deformity, numbness, loss of function, or symptoms that are getting worse, seek medical care promptly.