The sleeper stretch is an exercise that improves the range of motion and internal rotation in the shoulders. If you sit at a computer for most of the day, look down at your phone often, or generally stand with your shoulders rounded forward, there is a good chance you have some tightness in your upper body.
Doing the sleeper stretch daily can help with that. When this move is performed while lying on your side, it stretches out the back of your shoulder. The goal is to increase your range of motion in the shoulder, which will result in better flexibility in your shoulder, which will make your daily tasks much easier. Here’s how the sleeper stretch is done:
- Lie on your affected side with your shoulder stacked underneath you. You can use a pillow to support your head.
- Position your right arm out in front of you at a 90-degree angle at the shoulder. Bend your right elbow 90 degrees so your forearm is perpendicular to the floor.
- Use your left arm to gently and slowly push your right palm toward the floor, until you feel resistance. Hold for 20 to 30 seconds.
- Repeat on the other side.