ClapMove · clapmove.com
Exercise handout — move better, feel better.
Sleeper Stretch
Lie on your side and stretch internal rotation of shoulder. Important for throwers.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
none
Home Options
- bodyweight
Dosage
2
Sets
20 sec
Reps / Time
10 sec
Rest
20-30 second holds
Tempo
Step-by-Step Guide
Set up
- Lie on your side on the arm to be stretched
- Shoulder and elbow both at 90 degrees
- Other hand ready to push down on forearm
No image for this step. Follow the written instruction.
Step 1 of 5
Gently push your forearm toward the floor
No image for this step. Follow the written instruction.
Step 2 of 5
Keep shoulder down (don't roll back)
No image for this step. Follow the written instruction.
Step 3 of 5
Feel stretch in back of shoulder
No image for this step. Follow the written instruction.
Step 4 of 5
Hold for 20-30 seconds
No image for this step. Follow the written instruction.
Step 5 of 5
Switch sides
Breathing
- Breathe normally
- Relax into the stretch
Form Cues
- Keep shoulder on floor
- Push gently
- Don't roll backward
- Breathe deeply
Common Mistakes to Avoid
- Rolling back
- Pushing too hard
- Shoulder lifting up
- Forcing the stretch
Safety Information
Important for throwers. Don't force it.
Progressions
Hold longer or add gentle pulses
Regressions
Don't push as hard
Get your free personalized program at clapmove.com/register
Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.