Description:
The lying shoulder stretch, often called the sleeper stretch, lengthens the back of the shoulder while lying on your side.
Muscles Stretched:
- Rotator Cuff
- Posterior Deltoid
How To Perform:
- Lie on your side with your bottom arm bent in front of you at a right angle.
- Use your top hand to gently press the bottom forearm toward the floor.
- Feel a stretch in the back of the shoulder.
- Hold gently without forcing.
- Release and repeat on the other side.
Benefits:
- Relieves tightness in the targeted muscles.
- Improves flexibility and range of motion.
- Supports better posture.
- Helps the muscles recover between sessions.
Tips:
- Hold each stretch for 20 to 30 seconds.
- Breathe slowly and relax into the stretch.
- Stretch to mild tension, never to pain.
- Hold the position steady rather than bouncing.