This stretch is great for relieving any tightness in the shoulder capsule – the fluid-filled sac that surrounds the shoulder joint. It’s common to experience tightness here, and stretching out this area of the shoulder is a great way to minimise common shoulder complaints such as shoulder impingement (which can be caused by running), where a tendon inside the shoulder rubs or catches on nearby tissue or bone.

It’s also good if you have limited mobility when reaching behind your back, which can make it harder for you to swing your arms in a balanced way.

Tightness in this area of the shoulder can also worsen other issues caused by running, O’Leary says.

“The constant forward motion of the arms that comes with a high volume of running training tends to pull the shoulder joint forwards,” she explains. “If we are tight at the back of the shoulder this can exacerbate the problem.”

How to do a sleeper stretch

Lie on your right side with your right elbow level with your shoulder and your arm bent so your forearm is pointing up towards the ceiling.
Place the palm of your left hand over the right wrist – roughly where your watch face would be. Now press down on the right wrist, as if you’re trying to move your hand towards the floor. The right elbow should stay fixed.
Imagine your right forearm as the minute hand pointing to 12 on a clock – as it moves it will be moving towards the 11 or 10 on a clock.

“Hold for 10-20 seconds, repeating three times on each side,” O’Leary says. “This won’t feel like a regular muscle stretch and can be uncomfortable. However, if it provokes significant pain whilst doing it – don’t continue!”

3 shoulder stretches for runners to relieve tension and improve posture