Stretching · Level 2
Sleeper stretch
Lying on your dominant shoulder, elbow at 90°, gently lower the forearm toward the floor.
- Suggested dose
- 1 × 30 s per side · 5s rest
- Equipment
- No equipment · or · Mat
- Works
- Rotator cuff
- Pattern
- Mobility, Rotator cuff
How to do it
- Lie on your side on the arm to stretch, shoulder and elbow at 90°.
- With the other hand, gently push the forearm toward the floor.
- Hold with mild tension in the back of the shoulder.
Key points
- Minimal tension, never pain
- Shoulder blade supported underneath
Common mistakes
- Forcing the range
Why it helps your tennis
Recommended for players with an internal-rotation deficit in the dominant shoulder (>10° vs. the other).
Source: Complete Conditioning for Tennis, ch. 4 and 12
Related exercises
- Knee hug + lungePull one knee to your chest while balancing, then flow into a forward lunge.
- Straight-leg kick (Frankenstein)Straight-leg raise toward the opposite hand, under control.
- Hamstring pendulumSingle-leg hinge reaching the other leg back, body in a straight line.
- Lunge with rotationForward lunge and trunk rotation toward the front leg.