The truth about the sleeper stretch posterior shoulder capsule. Sleeper stretch handout created by chris verna, atc, modified. The problem is, most do not have a tight posterior shoulder capsule. The authors of this clinical commentary have utilized both the sleeper stretch and the crossbody stretch for the treatment of posterior shoulder tightness, with modifications to each.
The sleeper stretch was performed during the second test session, as previously described. Jul 31, 2017 the sleeper stretch is most often recommended for people with a loss of shoulder internal rotation. The sleeper stretch is a great protocol if you actually have a tight posterior shoulder capsule. Effectiveness of stretching on posterior shoulder tightness. Posterior capsular stretch shoulder symptoms, treatment. Which rotator cuff stretches to avoid when dealing with. Rehabilitation protocol for bankart repair this protocol is intended to guide clinicians and patients through the postoperative course of a bankart repair. The acute effects of sleeper stretches on shoulder range. The truth about the sleeper stretch posterior shoulder. Sleeper stretchbenefitsdangershow to do sleeper stretches.
Posterior shoulder tightness pst and glenohumeral internalrotation deficit gird can contribute to shoulder pain suffered by athletes engaged in overhead sporting activities. Stretching is a common intervention to resolve pst and gird, but it has weak evidence of effectiveness to date. Shoulder stretching intervention reduces the incidence of. Slide your arm up to 90 level with collar bone and bend your elbow to 90.
In fact, if you have pain in the front of the shoulder, it usually does not help to stretch the front of the shoulder, but the sleeper stretch can, in fact, help. Rotator cuff repair postoperative shoulder protocol basic guidelines protocol has changedless concerned about early motion. Im not a huge fan of the sleeper stretch, here is why. Stretching exercises this handout illustrates some basic range of motion exercises for the shoulder. The most important three words in strength and conditioning. The technique involves sustained passing stretching of posterior capsule in a prescribed position and exercise regimen. The acute effects of sleeper stretches on shoulder range of motion article pdf available in journal of athletic training 434.
Tip make sure to maintain a gentle stretch and do not shrug your shoulder during the exercise. Shoulder posterior capsule stretch aka sleeper stretch duration. All our throwing athletes did this stretch at the end of their training sessions, and we meticulously coached the technique to make sure it accomplished what we hoped it would accomplish. Unless your doctor feels that you have adhesive capsulitis or frozen shoulder, these exercises should not cause pain. Stevens goto stretch for baseball players and other overhead athletes is the sidelying sleeper stretch. Discuss glenohumeral internal rotation deficit and its association with shoulder conditions. From 2007 to 2009, i was a big sleeper stretch guy.
The crossbody and sleeper stretch exercises have been described as stretching techniques to improve posterior shoulder soft tissue flexibility and to increase glenohumeral joint internal rotation and horizontal adduction range of motion in the overhead athlete. Cross body stretch bring arm across body with elbow straight. Static stretch 4 sleeper stretch lie on affected side with body perpendicular to table. Pre and post evaluation of treatment was evaluated using different outcome measures. They should be performed within your comfort zone unless otherwise instructed. I can get why potentially a sleeper stretch hater would not want to give it to a symptomatic shoulder, but if the shoulder is healthy, lacking rom and there are some surrounding joint scap, neck issuessymptoms, why not help create the proper. Gently stretching after strengthening exercises can help reduce muscle soreness. Pdf the modified sleeper stretch and modified cross body. This stretch is not for those with hypermobile overflexible shoulders, history of dislocation or those who have pain with. A the athlete is slightly rotated posteriorly 2030 posterior to the coronal plane of the body to place the shoulder in the scapular plane as passive internal rotation is performed. Rotator cuff and shoulder conditioning program orthoinfo aaos. You should feel this stretch at the back of your shoulder. Sep 02, 2012 this video is for shoulder sleeper stretch. The modified sleeper stretch is performed with the athlete in a sidelying position, trunk rolled posteriorly 20 to 30, and shoulder elevated to 90.
Lie directly on affected shoulder with head well supported by pillows. The acute effects of sleeper stretches on shoulder range of motion. The acute effects of sleeper stretches on shoulder range of. Therefore, the purpose of our study was to report the acute effects of sleeper stretches. Towel stretch internal rotation sleeper stretch cross arm adduction stretch comer stretch door stretch shoulder rom reps and sets 510 510 repeat 510 times special notes freely, the a in keep your shoulders square, keep yow tightto side while holding the m ntain upright postu. Bend your knees up to keep you stable lying on your side. Manske et al12 reported that subjects treated figure 1. This stretch reduces the likelihood of shoulder injuries in throwing athletes hold stretch for 2030 seconds each stretch throwing shoulder for 5 minutes daily. Apply downward pressure on your forearm with the opposite.
Sleeper stretch eric cressey high performance training. Use other arm to gently push the hand downward toward the. The sleeper stretch is most often recommended for people with a loss of shoulder internal rotation. The sleeper stretch has be getting allot of press these days and just about every coach is talking about stretching the posterior shoulder capsule. The sleeper stretch arrow physical therapy seattle. Intermittently apply grade ii mobilizations in the open packed position of the shoulder. Sleeper stretch is a shoulder stretch exercise that is done to increase. The modified sleeper stretch and modified cross body stretch to increase shoulder internal rotation range of motion in the overhead throwing athlete.
Pdf the acute effects of sleeper stretches on shoulder. The modified sleeper stretch and modified crossbody stretch. Therefore, the purpose of our study was to report the acute effects of sleeper stretches on posterior and rotational shoulder rom. The shoulder internal rotation sleeper stretch is a great range of motion stretch to help improve shoulder internal rotation. Line elbow up with shoulder and keep elbow bent to about 90 degrees. Slide your arm up to where your shoulder and elbow are at about 90 degrees. Jul 18, 2011 3 keys to performing the sleeper stretch correctly. To stretch the posterior inferior part of the dominant shoulder, we asked participants to perform a sleeper stretch 14,15,16 with the. Have shoulder perpendicular to your chest and parallel to bench.
Sleeper stretch 90 90 patient directed prom with opposite hand grasping at or above the wrist. Shoulder immobilizer is worn for 46 weeks day and night. Apr 05, 2019 sleeper stretch is a shoulder stretch exercise that is done to increase shoulder range of motion and flexibility. Joint and boney alignment of the glenohumeral joint and scapulothoracic joint.
Lie down on your side with the arm you want to stretch on the ground. Oct 30, 2017 the shoulder internal rotation sleeper stretch is a great range of motion stretch to help improve shoulder internal rotation. Jul 16, 2009 the sleeper stretch has be getting allot of press these days and just about every coach is talking about stretching the posterior shoulder capsule. Selfstretching exercises for shoulder rom deficits.
You are now putting too much stress on the shoulder joint and not achieving the posterior shoulder stretch we are looking for with the sleeper stretch. Step 2 keeping your shoulder blades down and back, use your left hand to press your right hand toward the floor until you feel a stretch in the back of your shoulder. A single case study design was selected to evaluate the effect of sleeper stretch on the pain and dysfunction due to posterior capsular tightness in shoulder joint. Sleeper stretch is a shoulder stretch exercise that is done to increase shoulder range of motion and flexibility. Sleeper stretch is meant specifically for people who are suffering from shoulder stiffness, tight shoulder, frozen shoulder or who are affected by poor range of motion of the shoulder. Use other hand to press back of underside arm forward and downward.
Hold stretches for 2030 seconds and repeat at least 2 times on each side. This stretch reduces the likelihood of shoulder injuries in throwing athletes. Restore internal rotation and stretch posterior capsulesleeper stretch, posterior shoulder stretch horizontal adduction active forward elevation with thumbup, full can position and progress to resistance with light dumbbellband when normal arom has been achieved without substitutionscapula hike ube. Current evidence for stretching of the posterior shoulder. Postoperative shoulder protocols 812 1 ben rubin, m. Apply downward pressure on your forearm with the opposite arm. Rotator cuff repair postoperative shoulder protocol. Although the use of sleeper stretches is commonplace among throwing athletes, no data that detail the acute effects of this stretching technique are available. Patient directed prom with opposite hand grasping at or above the wrist. After 22 weeks, aggressive stretching may be used if needed.
N sleeper stretches acutely increased posterior shoulder motion and internal shoulder rotation in the dominant arm of baseball players. Roll onto your side and make sure that your scapula is retracted, meaning that you do not want to lay flat on your scapula with your shoulder rounded, you want to lay mostly on your rib cage and the outside border of your scapula. Patient goal is to achieve rom which is equal or within 1015 degrees of opposite arm measured in supine internal rotation. Methods for manual and selfstretching of the posterior shoulder region cory manton, pt, dpt, ocs, cscs sunday, october 25, 2015 11. Keep shoulders square as push arm gut, ou while f ace the. Next, participants were instructed to passively internally rotate their. Do not over stretch and do not cause pain at the shoulder. Keep your shoulder blade on the surface and do not rotate your body as you stretch. The best stretch for pitchers and other overhead sport. The goal is to feel a mild stretch in the back of your shoulder and to hold this position. When a person has a loss of internal rotation, it can be from several reasons, including.
Jun 14, 2017 try the sleeper stretch to alleviate shoulder tightness and pain. Infraspinatus, teres minor you should feel this stretch in your outer upper back, behind your shoulder equipment needed. The correct way to perform the sleeper stretch mike reinold. Sleeper stretch handout created by chris verna, atc, modified by phil donley, atc, pt used by permission hold stretches for 2030 seconds, repeat 3x in each position. Shoulder mobility exercises and stretches with pictures. The modified sleeper stretch and modified crossbody. Sleeper stretch handout created by chris verna, atc. Learning proper sleeper stretch form is easy with the step by step sleeper stretch instructions, sleeper stretch tips, and the instructional sleeper stretch technique video on this page. Sleeper stretch accelerates recovery of glenohumeral. I can get why potentially a sleeper stretch hater would not want to give it to a symptomatic shoulder, but if the shoulder is healthy, lacking rom and there are some surrounding joint scap, neck issuessymptoms, why not help create the proper ability for joints to move independently of one another. Methods for manual and selfstretching of the posterior.
The shoulder internal rotation sleeper stretch is a great range of motion stretch to help improve shoulder internal rotation to perform the shoulder internal rotation sleeper stretch. Patient may progress as rom increases, but is not to stretch through pain. Place the hand of the unaffected side just below wrist of affected side. Patient provides a gentle stretch and performs 1015 repetitions, holding for 1520. None stepbystep directions lie on your side on a firm, flat surface with the affected.
Shoulder sleeper stretch for internal rotation range of. Introductions for the therapist the moon shoulder group is a collection of shoulder. If you do not feel any stretch at all before starting to feel anterior shoulder pain, stop, the sleeper stretch is not for you. Patient provides a gentle stretch and performs 1015 repetitions, holding for 1520 seconds, 45 times daily. Try the sleeper stretch to alleviate shoulder tightness and pain. Jan 27, 20 mcclure 2007 also highlighted that perhaps the sleeper stretch isnt as good as another stretch called horizontal adduction reaching across your body, see below in reducing posterior shoulder stiffness and so should be used as well in my opinion. Sleeper stretch instruction available at sports and orthopaedic specialists, serving minneapolis, edina, st. Rotator cuff and shoulder conditioning program stretching exercises 5. Rehabilitation minneapolis sleeper stretch mn sports. Mcclure 2007 also highlighted that perhaps the sleeper stretch isnt as good as another stretch called horizontal adduction reaching across your body, see below in reducing posterior shoulder stiffness and so should be used as well in my opinion. This stretch reduces the likelihood of shoulder injuries in throwing athletes hold stretch for 2030 seconds each stretch throwing shoulder for 5.