San Ramon Valley Physical Therapy
  • Home
  • New Patients
    • Request Appointment
    • New Patient Forms
    • Insurance
    • FAQs
    • Why SRVPT?
  • About Us
    • Our Staff
    • Contact Us
  • Services
    • Prenatal/Post-Partum Pilates
    • TeleREHAB
    • Return to Competition >
      • TRX
      • Dance
    • Post-Op
  • Blog
  • My Account
  • Careers

A Great Stretch for Shoulder Mobility

6/1/2017

0 Comments

 
Stiff shoulders are the worst...they can affect everything from reaching overhead, picking up something heavy, and even getting a good night's rest.

There is a great stretch that targets the back of the shoulder....it's called The Sleeper.  While research has been definitive of its effectiveness, it is used in clinic daily and we get great feedback from patients. 

THE SLEEPER
Picture
  1. Lay on your affected side with your arm up at 90 deg and elbow bent to 90 deg.
  2. Grab the back of your wrist with your opposite hand and rotate your forearm to the ground (or bed)...like a hand on a clock.
  3. Feel the stretch in the back of the shoulder and/or outside part of the arm
How much rotation? There are 2 ways...Old School and New School.
Picture
OLD SCHOOL: Rotate your body on top of your shoulder to lock down the system.
Picture
NEW SCHOOL: Open up 20-30 degrees and rotate the arm.

​As a therapist (and on myself), I prefer the old school way of locking in the system and being more on top of my shoulder.  Doing the new school way allows my shoulder to pop up from the ground and I lose the stretch.

The goal of this stretch is NOT TO TOUCH YOUR HAND TO THE GROUND....the goal is to feel a good stretch in the back of the shoulder and/or outside part of the arm.  

Hold 5-10 sec, perform 5-10 times.

If you have any questions, please let me know! dominick@sanramonvalleypt.com

0 Comments



Leave a Reply.

    Author

    The therapists at SRVPT have a variety of backgrounds and are interested in sharing our knowledge with you!  Check out their bios for more specific information.

    Archives

    September 2022
    January 2022
    September 2021
    August 2021
    March 2021
    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    June 2018
    May 2018
    March 2018
    February 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016

    Categories

    All
    Ankle
    Core
    Events
    Fall Prevention
    Foot
    Low Back
    Neck
    Pain
    Posture
    Recovery
    Running
    Shoulder
    Squat
    Taping

    RSS Feed

Home
New Patient
Staff
Services​
Contact
San Ramon Valley Physical Therapy proudly serves the Alamo, Danville, San Ramon, Dublin, Pleasanton areas,  along the 680 corridor.
​
© COPYRIGHT 2022 ALL RIGHTS RESERVED
Photos used under Creative Commons from Prestonbot, torbakhopper, jessica mullen, Funkcionalni_GYM
  • Home
  • New Patients
    • Request Appointment
    • New Patient Forms
    • Insurance
    • FAQs
    • Why SRVPT?
  • About Us
    • Our Staff
    • Contact Us
  • Services
    • Prenatal/Post-Partum Pilates
    • TeleREHAB
    • Return to Competition >
      • TRX
      • Dance
    • Post-Op
  • Blog
  • My Account
  • Careers
Live Chat Support ×

Connecting

You: ::content::
::agent_name:: ::content::
::content::
::content::