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Sleeper Stretch (Posterior Shoulder)

Draftstretch90%beginner⬤ strong evidence
View FHIR resourceFHIR R4 ActivityDefinition — the interoperable form of this exercise

Positions & Range of Motion

Start
sidelying on the target shoulder, that arm forward-flexed to 90° with the elbow bent 90°, scapula packed and the bottom shoulder planted on the surface
End
forearm passively rotated toward the floor into internal rotation, held at the point where a stretch is felt in the back of the joint (short of a sharp edge)
Range of Motion
passive glenohumeral internal rotation at 90° abduction/flexion to comfortable posterior-capsule end range; scapula and trunk held still

How to Perform

Sidelying on target shoulder at 90° forward flexion, passively rotating forearm toward floor. Reduces GIRD by 14.69° and pain by 2.17 points over 4 weeks. Decreases posterior capsule shear modulus at both middle and inferior regions. Risk of suprascapular nerve compression with excessive force.

Watch on YouTube↗

Opens a YouTube search for “Sleeper Stretch (Posterior Shoulder)”

Starting position: sidelying

Coaching Cues

  1. 1

    Quiet shoulder, packed scapula — stretch sits in the back of the joint

    (verbal)
  2. 2

    Press the forearm gently toward the floor

    (verbal)
  3. 3

    Stop where the stretch turns into a sharp edge

    (verbal)
  4. 4

    Bottom shoulder stays planted on the surface

    (tactile)

Evidence-Based Dosing & EMG Data

Recommended Dosing

3-5 reps of 30 seconds, daily for 4-6 weeks [Maenhout 2012, Iida 2025]

EMG Activation Data

IR improvement: 13.5° ± 0.8° over 6 weeks [Maenhout 2012]. Meta-analysis: IR ROM MD 7° (95% CI 1-13°) [Iida 2025]. Decreases infraspinatus stiffness [Yamauchi 2016]

Muscles Involved (3)

Primary Movers

Infraspinatus— Posterior rotator cuff being stretched
Teres Minor— Posterior shoulder stretch

Secondary Movers

Posterior Deltoid— Partially stretched

Easier Variations ↓

1

Supine Cross-Body Stretch

Lie on back, pull arm across body. Less shoulder compression.

2

Regress to cross-body-shoulder-stretch

AUDIT: Use the lower-compression cross-body posterior-shoulder stretch if the sleeper provokes pinching (listed as sleeper regression); same GIRD target tissue.

Harder Variations ↑

1

Sleeper Stretch with Stabilization

Partner stabilizes the scapula for more targeted posterior capsule stretch.

Target Movements (1)

Shoulder Internal RotationGlenohumeral Joint

Why This Exercise Matters

Everyday activities this exercise helps you do — essential means it directly trains the capacity the task needs:

Reaching OverheadDressing — Upper Body

Goals This Helps With

Rehab, performance, prevention, and mobility goals this exercise supports — essential means it's a cornerstone:

Improve Shoulder MobilitymobilityShoulder Injury Preventionprevention

Evidence Sources (2)