A Great Stretch for Shoulder Mobility

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

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.

OLD SCHOOL: Rotate your body on top of your shoulder to lock down the system.

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