The rotator cuff stretch (commonly called the sleeper stretch) is a side-lying stretch where you internally rotate your shoulder using your opposite hand to deepen the stretch. It targets the posterior shoulder capsule and infraspinatus. It is one of the most effective stretches for shoulders restricted by overhead work or pressing imbalances.
Muscle Group
Shoulders
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Stretches the posterior shoulder capsule
- Improves internal rotation
- Helps prevent shoulder impingement
- Useful for athletes in overhead sports
- Counteracts pressing-dominant training imbalances
- No equipment needed
How to perform
- Lie on your right side with your right arm extended forward, perpendicular to your torso.
- Bend your right elbow to 90 degrees so your right forearm points up toward the ceiling.
- Place your left hand on top of your right wrist or fingertips.
- Gently press your right hand toward the floor in front of you, internally rotating your right shoulder.
- Stop when you feel a deep stretch in the back of your right shoulder. Do not force.
- Hold for 20 to 30 seconds. Breathe deeply.
- Switch to the left side and repeat.
- If you feel any sharp pain, stop immediately — only a gentle stretch should be felt.
FRONT VIEW
BACK VIEW
Posterior Deltoid
Primary