Sleeper stretch
Lie on side, shoulder stacked, elbow bent at 90 degrees.
Muscles
- Primary
- shoulders
- Supporting
- posterior capsule
Mechanics
- Pattern
- shoulder internal rotation
- Equipment
- bodyweight
- Geometry
- Variable Range
- Target feel
- Back of shoulder eases into stretch without front-shoulder pinch.
- Progression
- Add slow exhales before adding pressure.
- Regression
- Reduce angle if the front of shoulder pinches.
Watch for
- Cranking the wrist
- Letting shoulder roll forward
Equipment context
Bodyweight exercises need no equipment, but progression depends on leverage and position rather than added load.
Substitutions
- Cross-body shoulder stretch
- Doorway pec stretch
- Band shoulder floss
Related exercises
Progression ladder
- Beginner / regression: Reduce angle if the front of shoulder pinches.
- Standard: Sleeper stretch
- Advanced / progression: Add slow exhales before adding pressure.
Atlas metrics
- Movement pattern
- shoulder internal rotation
- Primary target
- shoulders
- Supporting muscles
- posterior capsule
- Equipment
- bodyweight
- Joint geometry
- Variable Range
- Alternatives
- 3 substitutions
Evidence & limits
Last reviewed against peer-reviewed biomechanics references. Exercise descriptions are framed as training guidance, not medical advice.
Source: ExRx.net Exercise & Muscle Directory
Eccentryx is fitness software. It is not a medical device and is not intended to diagnose, treat, cure, or prevent any disease, injury, or medical condition. Consult a licensed physician before beginning any exercise program.
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FAQ
- How do I set up Sleeper stretch?
- Lie on side, shoulder stacked, elbow bent at 90 degrees.
- What should I feel during Sleeper stretch?
- Back of shoulder eases into stretch without front-shoulder pinch.
- What are common mistakes with Sleeper stretch?
- Cranking the wrist; Letting shoulder roll forward
- How do I progress Sleeper stretch?
- Add slow exhales before adding pressure.
- What can I do instead of Sleeper stretch?
- Cross-body shoulder stretch, Doorway pec stretch, Band shoulder floss
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- Movement family
- sleeper stretch
- Force type
- recovery
- Graph edges
- 1360 Atlas movement links reviewed
- nearest visible Atlas substitute found in 2 movement graph hops
- movement graph path: Sleeper stretch -> Doorway pec stretch -> Band shoulder dislocation
- curated substitution in the Atlas
- same body part: recovery