Sleeper Stretch (Modified) in Side-lying
A stretch for the back of the shoulder joint. It mainly stretches the Infraspinatus, Teres Minor and Posterior Deltoid, and the back of the shoulder joint capsule. It helps when turning the arm inward feels tight, for example reaching behind your back.
How to Perform
Lie on the side you want to stretch. Place your head on a pillow. Bring the lower arm in front of you so the shoulder and elbow are both bent to 90 degrees, forearm pointing up. Roll slightly back so the shoulder blade rests flat on the bed.
Use your top hand to hold the wrist of the lower arm.
Gently press the forearm down towards the bed, turning the palm down. Stop at a mild stretch at the back of the shoulder. Hold 10 seconds.
Release slowly back to the start. Repeat 5 times, then switch sides.
Muscles Targeted
Lies behind the shoulder blade and turns the arm outward. Gentle inward rotation of the supported arm lengthens it.
This rotator cuff muscle turns the arm outward. It may lengthen during controlled inward shoulder rotation.
Sits at the back of the shoulder. It may receive a secondary stretch depending on arm position, while posterior shoulder tissues remain the focus.
Helpful For
May ease back-shoulder tightness that limits inward rotation. Use gentle pressure without shoulder pinching.
May support guided rehabilitation when shoulder rotation is restricted. Have a physiotherapist check positioning because lying on the shoulder or pressing harder can worsen symptoms.
May improve inward rotation when posterior tightness limits it. It supports only part of reaching behind the back, not the whole movement.
May suit selected stages under physiotherapy guidance. Do not force range during an irritable or painful phase.
Benefits
- Loosens the back of the shoulder
- Improves inward rotation of the arm
- Reduces front-of-shoulder pinching
- Helps overhead movement
Precautions
- Press gently. Do not push into pain
- Stop if pinching at the front or top of the shoulder
- Stop if tingling or numbness in the arm
- Take care after shoulder dislocation, surgery or rotator cuff injury. Check with a physio first.
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