Sleeper Stretch
Improve shoulder mobility & relieve tightness with the Sleeper Stretch. Simple, effective, & perfect for those with limited range of motion.
The Sleeper Stretch mainly works the core, with help from the back. No equipment needed: it uses just your bodyweight.
Optional Equipment
Sleeper Stretch Muscles Worked
Primary
Obliques; Deep Core (transverse abdominis)
Secondary
Abdominals (rectus abdominis); Lats (latissimus dorsi)
Sleeper Stretch Variations and Alternatives
How to do the Sleeper Stretch
Sleepers Stretch
Starting Position
Lie on your side on a mat, ensuring your body is in a straight line from head to toe.
Your bottom arm should be extended straight out on the floor in front of you, and your top arm should be bent at the elbow and resting across your chest.
Movement
Keep your hips stacked and your legs straight.
Gently rotate your top shoulder down toward the mat, allowing your top hand to move towards the floor behind you.
Keep your bottom arm straight and in contact with the floor.
Hold the stretch for 15-30 seconds, breathing deeply and evenly throughout.
Return to the starting position.
Repeat for 3-5 sets on each side.
Tips
Ensure your neck remains aligned with your spine throughout the movement.
Do not force your rotation; only go as far as is comfortable.
If you experience any pain, stop the exercise and consult a professional.
Sleeper Stretch FAQs
What muscles does the Sleeper Stretch work?
The Sleeper Stretch mainly works the core, with help from the back. The main muscles are the obliques and transverse abdominis.
What equipment do you need for the Sleeper Stretch?
None. The Sleeper Stretch is a bodyweight exercise, so you can do it anywhere.
What are some Sleeper Stretch variations and alternatives?
Similar exercises include the Lying Hip Internal Pullover Rotation, Lying-Side Stretch, Side-Lying Chest Stretch and Lying Back Opener.
Training calculators
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