The sleeper stretch loosens the back of the shoulder. You lie on the side you want to stretch and use your other hand to turn the forearm gently down toward the bed. It is often used when the back of the shoulder feels tight and turning the arm inward (internal rotation) is limited.

How to do the sleeper stretch

Lie on the side you want to stretch, on a bed or firm surface. Put a small pillow or rolled towel under your head.
Bring the bottom arm out in front of you at shoulder height and bend the elbow to a right angle, so your fingers point at the ceiling.
Rest your other hand on the back of that wrist.
Gently press the forearm down toward the bed. The elbow stays put and the arm turns at the shoulder.
Stop at the first feeling of stretch across the back and top of the shoulder. Hold, then let the forearm come back up.

What you should feel

Stretch across the back and top of the shoulder you are lying on. A sharp or pinching pain at the front is not what you are after.

Common mistakes

Letting the shoulder creep up toward your ear as you press. Keep it drawn gently down.
Pressing hard or bouncing. Ease in and hold still.
Letting the elbow slide up or down the bed, which changes the angle of the stretch.

How often

Many programs use holds of 20 to 30 seconds, repeated 3 to 5 times, once or twice a day. Your physio can adjust this for you.

Stop and check with your physio if

Something catches in the shoulder or the stretch turns into sharp pain.
Tingling or pain travels down into the arm.
Pins and needles in your arm or hand that do not go away after you stop, or part of your arm or hand goes numb. Get medical advice the same day. If one side of your face or body suddenly goes numb or weak, or your speech becomes slurred or muddled, call emergency services, even if it goes away.
Lying on the shoulder hurts, and the pain does not settle when you ease off.
A sudden pop or tearing feeling in the shoulder that brings sharp pain, new weakness or trouble lifting the arm. Stop and contact your surgical team the same day, or get medical advice the same day if you have not had surgery.
The shoulder feels as if it has slipped out of place, looks a different shape or suddenly locks so you cannot move the arm, or your hand turns cold, pale or blue. Go to an emergency department straight away, without driving yourself, and do not try to put the shoulder back in yourself.

From the clinic

Go gently with this one. The movement is small, and your top hand can press far harder than the shoulder likes, so it is easy to overdo. A mild, steady stretch is plenty.

Feel a pinch at the front of the shoulder? Roll your body back slightly, about 20 to 30 degrees, and try again. Physios often teach this rolled-back version (the modified sleeper stretch) for exactly that reason.

You will often see the sleeper stretch in programs for people who throw or play racket sports. Some people just find lying on a sore shoulder uncomfortable. Ask your physio about a modified position, or try the cross body shoulder stretch, which gets the back of the shoulder while you sit up.

After shoulder surgery, including a rotator cuff repair, or after a shoulder fracture or dislocation, follow your surgeon's or physio's plan, and do only the movements and range they have cleared. Many plans allow only passive movement at first, where the arm is moved for you and its muscles stay relaxed. If the shoulder has slipped out before or feels loose, talk to your physio before you start.

If you have had a hip replacement, get the go-ahead from your surgeon or physio before you try the sleeper stretch. Lying on your side lets the top leg slide forward or drop across the lower one, and many surgeons ask you to avoid that for the first months after some operations. A pillow between your knees helps keep the legs apart.

Reviewed by the PocketPhysio by VirtueLife expert physiotherapy team. Last reviewed 2026-09-25.

This page is general education, not a diagnosis or a personal treatment plan. If you have pain, an injury or a health condition, see a physiotherapist or doctor before starting new exercises.

Sleeper stretch