Sleeper Stretch | Gymacetamol

Muscles Worked

Primary

Shoulders

Quick Cues

1

Lie on your side

2

Arm at 90 degrees on the floor

3

Gently rotate to stretch

4

Hold and breathe

Equipment Needed

Bodyweight

Common Mistakes

Rolling the shoulder forward

Not holding the stretch long enough

Tensing up instead of relaxing into the stretch

Pro Tips

Place your forearm against a doorframe and lean through for a chest stretch

Adjust your arm height to target different portions of the pec

Hold for 20-30 seconds and avoid excessive shoulder forward movement

Your Progress

Variations

Cross-Body Stretch

Pec Release

Wall Slide