Sleeper Stretch
Lying on one shoulder with that arm bent to 90° in front, the other hand eases the forearm down toward the floor; the back of the shoulder stretches.
How to do it
Setup
On one side, the bottom arm out at shoulder height, elbow bent 90°, fingers up; head on a pillow.
Steps
- Place the top hand on the bottom wrist.
- Ease the forearm down toward the floor, the elbow staying put.
- Stop at a mild stretch at the back of the shoulder; hold and breathe.
- Let the forearm back up slowly, then switch sides.
Common mistakes
Forcing the forearm to the floor: a mild stretch is the job. Elbow creeping up toward the head: keep it at shoulder height. Pinching in the front of the shoulder: ease off and lower less.
Breathing
Slow and even through the hold.
