Shoulders
Sleeper Stretch
The Sleeper Stretch is a stretch with no equipment for your shoulders. Share of the load in the Zulta muscle model: rotator cuff 46%, rear delts 22% and rhomboids 11%.
How to do it
- Lie on your side on a mat with the bottom arm straight out in front at shoulder height.
- Bend the bottom elbow to 90 degrees so the fingers point to the ceiling.
- Roll back slightly, about 20 degrees, so you are not lying directly on the shoulder joint.
- Use the top hand to press the bottom forearm gently toward the floor until you feel a stretch in the back of the shoulder, then hold for 30 to 45 seconds, breathing slowly.
- Let the forearm return upright and switch sides.
Tips
- Press slowly and stop at a mild stretch: the range is small.
- Keep the elbow at shoulder height throughout.
Common mistakes
- Forcing the forearm down fast.
- Letting the shoulder roll forward off the floor as you press.
Muscles worked by the Sleeper Stretch
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Lying on the shoulder and rotating the forearm down targets internal rotation range. Pulling the arm across the body lengthens the rear delt; rotating it inward (sleeper) targets the posterior rotator cuff, which is then coloured as the target.
Sleeper Stretch alternatives
Same equipment
Similar exercises
Frequently asked questions
What muscles does the Sleeper Stretch work?
Mainly the rotator cuff. The rear delts, rhomboids and mid traps assist.
Is the Sleeper Stretch good for beginners?
Yes. The Sleeper Stretch is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Sleeper Stretch?
For example the Cross Body Shoulder Stretch and Posterior Shoulder Stretch on Wall. They train mostly the same muscles.
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