Shoulder
Sleeper Stretch
Side-lying stretch for the back of the shoulder capsule.
- Mobility
- Stretch
Standard dose
- Sets
- 2
- Reps / hold
- 20–30 sec
Watch on YouTubeHow to do it
Follow the steps in order. Move in a comfortable range unless your provider said otherwise.
- Lie on the affected side with the shoulder and elbow bent about 90 degrees in front of you.
- Use the top hand to gently press the forearm toward the floor.
- Hold a mild stretch — no sharp front-shoulder pain.