Shoulder Sleeper Stretch for BJJ
The sleeper stretch targets the posterior shoulder capsule and internal rotation muscles by pressing the forearm toward the floor while lying on the targeted shoulder. This stretch is critical for grapplers who experience posterior shoulder tightness from repetitive pulling motions. It helps prevent shoulder impingement.
✓ Step-by-Step Instructions
- 1 Lie on your right side with your right arm extended at 90 degrees.
- 2 Bend your right elbow to 90 degrees with fingers pointing up.
- 3 Use your left hand to gently press your right forearm toward the floor.
- 4 Keep your right shoulder pressed into the ground.
- 5 Hold when you feel a stretch in the back of the shoulder.
- 6 Switch sides and repeat.
💪 Muscles Worked
Primary Muscles
Secondary Muscles
🥊 BJJ Application
Addresses the posterior shoulder tightness from repetitive pulling in gi grappling. Maintaining posterior shoulder flexibility prevents the impingement that sidelines many grapplers.
🔧 Equipment Needed
✗ Common Mistakes
- ⚠ Pressing too aggressively
- ⚠ Rolling off the shoulder
- ⚠ Not maintaining the 90-degree elbow angle
- ⚠ Stretching through sharp pain
🔄 Variations
- → Cross-body shoulder stretch
- → Doorway internal rotation stretch
- → Band-assisted sleeper stretch
- → Towel internal rotation stretch
Track Your Shoulder Sleeper Stretch Progress
Log your flexibility sessions alongside your BJJ training. MatTime gives you a complete picture of your athletic development.
Related Exercises
More Flexibility
View all →Seated Forward Fold
The seated forward fold stretches the entire posterior chain by reaching for the toes while seated w...
Butterfly Stretch
The butterfly stretch opens the inner thighs and hip rotators by pressing the soles of the feet toge...
Standing Hamstring Stretch
The standing hamstring stretch targets the hamstrings by placing one leg elevated on a surface and h...
Quad Stretch
The standing quad stretch targets the quadriceps by pulling the heel toward the glute while standing...
Frequently Asked Questions
How does the Shoulder Sleeper Stretch help my BJJ game? ▼
Addresses the posterior shoulder tightness from repetitive pulling in gi grappling. Maintaining posterior shoulder flexibility prevents the impingement that sidelines many grapplers.
What equipment do I need for the Shoulder Sleeper Stretch? ▼
You will need: none. Make sure all equipment is properly set up before beginning the exercise.
How difficult is the Shoulder Sleeper Stretch? ▼
The Shoulder Sleeper Stretch is rated 2 out of 5 in difficulty. This is a beginner-friendly exercise suitable for athletes at any training level. Focus on proper form before adding intensity.