Dec 11
2
The often forgotten and under-estimated Sleeper Stretch is most probably The World’s Easiest Exercise for the shoulder. As a result of trauma, over load, degeneration or repetitive overuse the cuff tissue and/or surrounding capsule can become tight and inflexible. This is not always the case and some evidence suggest that the across body stretch leads to better results when posterior shoulder structures are tight.
What I am trying to give you here is a simple but effective stretch that if done correctly, consistently and appropriately may help to alleviate signs and symptoms like impingement, a loss of range of motion, night time pain or ache, loss of muscle power and performance.
I usually combine this stretch with the across body stretch to give both an alternative if one or the other is difficult or painful to perform; or at-least as another option so that you can perform one of these very important stretches easily throughout your day or after activity.
Don’t let that Niggle become a Nightmare!
Sleeper Stretch
The stretch involves getting into a side lying position (see photo).
The stretch involves 2 phases.
Phase 1 the stretching phase.
Phase 1 involves pushing the bottom hand down towards the bed and holding for at least (30sec).
Phase 2 is the active phase.
Phase 2 involves applying a small resistance to the top hand as the bottom hand moves back in the opposite direction.
This is followed by relaxation and a recheck of the correct stretching position.
Before going back and repeating Phase 1 once more.
Repeat Phase 1 and 2 at least 5 times or until a significant difference has been made in terms of how far down you can now stretch the arm towards the floor or bed.
