Sleeper Stretch: A Side-Lying Shoulder Rotation Stretch
Movement card
| Body area | Shoulders and chest |
|---|---|
| Also called | Internal Rotation Stretch |
| Works | Shoulders |
| Type | Stretch |
| Position | Floor |
| Hold | 15 to 30 seconds |
| Reps | 2 to 4 |
| Sets | 1 |
| Sides | Each side |
| How often | Once or twice a day, as needed. |
| Equipment | Floor mat |
| Office visibility | High |
The sleeper stretch is a gentle stretch performed while lying on your side on the floor. It is designed to target the muscles in the back of the shoulder.
Office workers who experience shoulder tightness from long periods of sitting or computer use may find this stretch useful.
What the sleeper stretch works
The sleeper stretch primarily targets the muscles in the back of your shoulder. By gently rotating your arm internally, this movement helps to stretch these specific areas. It is focused solely on the shoulder joint and the surrounding muscles.
How to do it
Starting position: Lie on your side on a floor mat with your head supported. The side you are stretching should be on the bottom. Position your bottom arm so your upper arm is at a 90-degree angle to your body and your elbow is also bent to 90 degrees.
- Your forearm should be pointing up towards the ceiling.
- Gently use your top hand to press your bottom forearm down towards the floor.
- Stop when you feel a gentle stretch in the back of your shoulder.
- Hold the stretch without pain.
- Slowly release and return to the starting position.
What you should feel
You should feel a gentle stretch in the back of your shoulder. This sensation should not be sharp or painful. If you feel a pinching in the front of your shoulder, you have gone too far.
Common mistakes
- Pushing down too hard or too fast.
- Letting your body roll backward.
- Holding your breath.
Make it easier or harder
- Easier: Do not press your forearm down as far.
- Easier: For an office-friendly alternative, perform a standing cross-body stretch. Bring one arm across your chest and use your other hand to gently pull it closer to your body until you feel a stretch in the back of the shoulder.
Fitting it into a desk day
Because this stretch requires you to lie on the floor, it has high office visibility. It is best performed during a longer break when you have some privacy. For a quick stretch at your desk, the standing cross-body stretch is a good alternative.
Quick questions
How long should I hold the sleeper stretch?
Hold the stretch for 15 to 30 seconds on each side. The hold should be gentle and without pain.
What is a common mistake with the sleeper stretch?
A common mistake is pushing your forearm down too hard or too fast. Another is letting your body roll backward as you press down.
When to see a doctor or physio
You should skip this stretch if you have a recent shoulder injury, have had shoulder surgery, or have been diagnosed with shoulder instability or impingement. Stop immediately and consult a doctor or physical therapist if you experience certain symptoms.
- Sharp, shooting, or radiating pain in your shoulder or arm.
- Numbness or tingling in your arm or hand.
- A feeling of pinching in the front of your shoulder.
Skip it or ask first if:
- You have a recent shoulder injury or have had shoulder surgery.
- You have been diagnosed with shoulder instability or impingement.
How this page was put together: general guidance consistent with public workstation and movement-break resources from OSHA, CDC/NIOSH and the NHS, and with standard exercise handouts. It was drafted with AI assistance, checked in a separate review pass and edited under our editorial policy. It is not medical advice and no clinician reviewed it. Last checked October 2026.