Sleeper stretching is an excellent exercise to increase the range of movement and internal rotation in your shoulders. The sleeper stretch focuses on the muscles infraspinatus and teres major. These are two of the most important rotator cuff components. They are essential for proper shoulder function and stability.
Regularly performing the Sleeper Stretch can help improve shoulder movements, making sports and everyday activities more fluid. The stretch also builds the strength and flexibility needed to prevent injury.
What It’s Best For
Sleeper stretch can be used to treat shoulder conditions like impingement, tendinitis, and tendon strains. The stretch can also be used to aid in the recovery process after an injury or surgery. It helps relieve general pain, tightness, and discomfort that may result from prolonged sitting, repetitive movements, or daily activities.
Shoulder instability, tightness, or reduced internal rotation are common in athletes who perform overhead movements, such as baseball, tennis, or volleyball players. Sleeping stretches can help improve these issues.
Steps for Performing the Sleeper Stretch
It’s essential to remain relaxed and comfortable while performing the stretch. If you experience tightness or discomfort, it could be a sign that you are pushing yourself too much or not performing the stretch correctly.
How to:
- Position yourself on the affected side, ensuring your shoulder supports your weight. You can keep yourself comfortable by placing a pillow under your head.
- Your elbow should be extended outwards from your shoulder.
- Your fingers should be pointing upwards. Bend your arm 90 degrees. Maintain this L-shaped arm position.
- Gently push your forearm toward the floor with your other hand.
- You can press as far as is comfortable without pushing. You should feel a stretch on your upper back, shoulder, or arm.
- Repeat for 3 sets of 30 seconds.
- Do a yoga stretch 2-3 times per day. A physical therapist may suggest that you practice more frequently depending on your condition. Continue practicing until you see progress. The process could take up to six weeks.
You can also incorporate this stretch in your routine before and after a workout. Or, you could even do it just before going to bed to keep your mobility.
Modifications to the Sleeper Stretch
Often, small adjustments to the stretch of the sleeper can reduce strain and make it more comfortable. Here are some modifications that you can make:
Change the angle of your body
While performing the stretch, you can reduce the risk of impingement by rotating your body backward. A physical therapist may guide you by placing their hand on the shoulder blade.
Use a towel under your arm
A towel placed under the elbow or upper arm will deepen the stretch at the back of your shoulders. The modification also helps to reduce the pressure on your shoulder and makes it more comfortable.
You can personalize your stretch by experimenting with these modifications. Seek guidance from a healthcare professional or physical therapist before stretching. Such guidance will ensure that you are doing it safely and effectively.
Tips for Doing the Sleeper Stretch Correctly
It is important to follow the correct technique and form when performing the sleeper stretch. You’ll avoid injury and stretch safely.
Avoid overdoing it: You should not push yourself too far. You may be overextending yourself or stretching incorrectly if you feel more pain than normal. You should ease into the stretch, especially if it’s to aid in healing.
Align your body properly: Do not pull your arm close to your body. Keep your neck in alignment with your body and draw your shoulder blades toward your spine. It may take some experimenting to find the right shoulder position for you.
Warm up before stretching: Doing a few gentle stretching exercises before a workout is a great way to improve blood flow. After you finish your workout, cool down by doing more stretches.
Consult a professional: Are you unsure how to stretch or have questions about your technique? A physical therapist can help. They can help you with the correct form and recommend other exercises that will complement your rehabilitation.
Research on the Sleeper Stretch
The effectiveness of the sleeper stretch in improving internal rotation is not well established.
May benefit those who perform repetitive activities
A 2008 study of 66 baseball players indicated that sleeper stretching helped increase internal shoulder rotation as well as range of motion for their dominant arms. Those who did not play sports that involved overhead throwing showed no noticeable changes. Three sets of 30-second stretches were found to be beneficial for athletes who use their shoulders frequently in overhead motions.
May not be as effective as other stretches
In a 2007 study, it was found that the cross-body stretch is more effective at increasing internal rotation than the sleeper stretch for people with tight shoulders. Participants in this small study showed more improvement after performing the cross-body stretching than when they performed the sleeper stretch. Further research is required to fully understand the findings of this study and compare different stretches in terms of performance and injury prevention.
Other Shoulder Mobility Exercises
You can use these stretches instead of the sleeper stretch or in conjunction with it.
Cross-body stretch
Stretch your arm out and hold your elbow with the opposite hand. Hold the arm below shoulder level for 30 seconds. Repeat the exercise a few more times on each side.
Pendulum stretch
Lean slightly forward from a standing position so that your affected arm hangs downward. Support your opposing hand by resting it on a flat surface. Your arm should gently move forward, backward, from side to side, and in circles both clockwise and anticlockwise. Do two sets of 10 repetitions per movement.
Recovery:
Consider applying heat or ice to the area that is injured to reduce discomfort. Other treatment options, such as acupuncture or massage, can help you improve your mobility.
Conclusion – Sleeper Stretch
The sleeper stretch can help improve shoulder flexibility and relieve tightness. It might not work for everyone. Consult with your doctor or physical therapist to ensure that it is right for you.
When performing the sleeper stretch, always be careful. Stop immediately if you feel any pain or if symptoms worsen. Consult a medical professional if the symptoms get worse.
FAQs – Sleeper Stretch
For whom is this stretch?
The stretch is best for people with shoulder tightness or pain, particularly in the front shoulder. People with hypermobile shoulders, dislocations, or pain during stretching should not perform this stretch.
Which muscles does this stretch target?
This stretch targets the posterior capsule and the muscles at the back of the shoulder.
When can you do it?
The stretch is best performed before, after, or before bed.
Where do you want to feel stretched?
The stretch should be felt in the back or arm. You may not be in the right position, or you should try another stretch.
What is the importance of this stretch?
This stretch helps counteract tightness caused by sitting or leaning forward, which can cause shoulder dysfunction. It also makes it difficult to perform exercises such as pull-ups and overhead lifting.
How to stretch your muscles?
- Stretch your arm by lying on your side.
- Your elbow should be bent 90 degrees.
- Maintain the 90-degree bend of the elbow by using the opposite hand.
- Hold the stretch in a comfortable, relaxed position for 60 seconds.
