Exercise library
Shoulder
Sleeper stretch
Loosens the back of the shoulder
How to do it
- 1Lie on the sore side with that arm straight out in front, elbow bent 90°, fingers to the ceiling.
- 2Use your other hand to gently press the forearm down towards the bed.
- 3Hold 20–30 seconds, feeling the stretch at the back of the shoulder.
- 4Release slowly.
Mild stretch only; stop if pain is sharp or pinching at the front.
More for the shoulder
Pendulum swing
Relaxes a painful or stiff shoulder without muscle effort
MethodWall slide
Rebuilds overhead reach with support
MethodTowel external rotation
Restores the rotation needed to reach behind your head
MethodBand external rotation
Strengthens the rotator cuff that keeps the shoulder centred
Method
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