The Sleeper Stretch is an excellent maneuver to stretch the shoulder capsule and help increase the shoulder joint’s internal rotation (a motion many of us lack). The most common complaint we hear with these cases is difficulty reaching behind to unclasp a bra or to put on a coat sleeve. This condition is common. Surveys show roughly 25% of all adults are currently experiencing shoulder pain. The sleeper stretch improves the range of motion and reduces painful movements.
- Begin in a side-lying position with your arm flexed in front of you and your elbow bent to 90 degrees.
- Maximally externally rotate the shoulder by trying to put the back of your hand on the mat.
- (Note: many people can perform this motion without any problems.)
- Next, maximally internally rotate your shoulder by trying to put the palm of your hand on the mat without moving the elbow.
- When you meet resistance, take your off-hand and apply pressure to the back of the wrist, 3 seconds at a time.
- Repeat for 2-3 cycles daily.
Conservative care is great if the sleeper stretch improves some of your symptoms. Whether seeking relief from chronic pain or simply aiming for optimal health, your Livonia chiropractor guides you every step of the way. Contact our office to schedule an appointment by Clicking Here or giving us a call today: 734-427-6333
- Linaker CH, Walker-Bone K. Shoulder disorders and occupation. Best Pract Res Clin Rheumatol. 2015 Jun;29(3):405-23. doi: 10.1016/j.berh.2015.04.001. Epub 2015 May 8. PMID: 26612238; PMCID: PMC4836557.