Are you having trouble reaching behind your back?
This is actually a very common direction that takes some time to recoup after a shoulder injury or with general shoulder tightness!
The sleeper stretch can help you improve this motion by increasing your shoulder internal rotation range of motion, which is necessary in order to be able to fully reach behind the back.
This stretch is very easy to do right at home in your own bed.
Here’s how it goes!
Step 1: Starting Position:
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You’ll want to lie on the same side you intend to stretch (Yes, you will be lying on that shoulder).
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Position the arm to be stretched with the elbow bent 90-degrees, so that the fingers are pointing toward the ceiling (Your palm should be facing the direction of your feet).
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The goal is to have the elbow in line with the shoulder.
Tip: If your shoulder is hurting in this starting position, instead of your elbow being in line with the shoulder, move it down so that you lessen the angle.
Step 2: The Sleeper Stretch:
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Use the opposite hand and place it over the forearm on the arm to be stretched.
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GENTLY, begin to slowly push the forearm down in the direction of the surface you’re lying on.
Important note: Do NOT use too much force with this, or else you could irritate the shoulder. Also, make sure the shoulder stays flat on the surface, and does not lift up.
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Aim to hold the stretch at least 30 seconds, or up to 1 minute. Repeat twice.
That’s all there is to it!
Again, just make sure to be gentle with this stretch. While it’s very easy to do, sometimes if the shoulder is already irritated and/or it’s done incorrectly, then you won’t respond as well to it.
If you’ve had a recent shoulder injury or surgery, make sure to discuss this stretch with your rehab specialist prior to practicing it on your own.
Make sure to take a look at the following video demonstration for an up-close view of this stretch:
