Full body Stretching Routine
Comprehensive stretches targeting every major muscle group for overall flexibility and mobility.
01:00
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If you feel any pain during a stretch, stop immediately and consult a healthcare professional or physical therapist.
Sleeper StretchRepeat for each leg/arm
The sleeper stretch is a shoulder stretching exercise that targets the posterior capsule of the shoulder joint. It helps to increase shoulder flexibility and range of motion.
Starting position
- Lie down on your side on a comfortable surface, like a yoga mat or cushioned floor.
- Extend your lower arm straight out in front of your body.
- Bend your upper arm at a 90-degree angle, so your forearm points straight up and your hand is near your head. Keep your upper arm close to your side throughout the stretch.
Motion
- Use your opposite hand to gently press down on the back of your upper hand and wrist.
- As you do this, let your forearm rotate inward, causing a gentle stretch in the back of your shoulder.
- Lower your forearm towards the ground, aiming to get it as close to the floor as possible. Remember, we want a comfortable stretch, not pain.
- Hold the stretch while breathing deeply and staying relaxed. Focus on feeling the gentle pull in the back of your shoulder.