Rotator cuff impingement can start even in youth. When the posterior capsule of the shoulder becomes too tight, it can negatively affect the rotator cuff. But, not all rotator cuff problems end with surgery. Sometimes, effective stretching can eliminate further issues. Many people experience success with The Sleeper Stretch.

WHERE SHOULD YOU FEEL THE STRETCH¹:

You want to feel this in the back of the shoulder or arm.  If you feel it in the front of the shoulder you are either out of position or you should think about doing a different stretch.

WHY IS THIS STRETCH IMPORTANT:

Because we sit a lot in this country and often are spending many hours a day on computers or devices, we tend to be very forward in our shoulders and hips.  This can lead to pain, tightness and dysfunction. However, the structure in the shoulder that is often tight, is the BACKSIDE of the capsule.  Adding this mobility drill  can help with many shoulder issues that we encounter.

TO DO THE SLEEPER STRETCH²:

1. Lie on your affected side with your shoulder stacked underneath you. You can use a pillow under your head.
2. Bring your elbow straight out from your shoulder.
3. Bend your arm at the elbow so your fingers are pointed toward the ceiling. Keep your arm bent in this L position.
4. Use your other hand to push your forearm down toward the floor.
5. Press as far down as you comfortably can.
6. You’ll feel a stretch in the back of your shoulder, arm, or upper back.
7. Hold the stretch for 30 seconds. Do 3-5 repetitions.

Perform the sleeper stretch a minimum of 2-3 times per week. Depending on your condition, a physical therapist may recommend that you do it more often. Continue for six weeks or until you’ve made a full recovery.

If you are continuing to experience shoulder pain, please reach out to us at Anniston Orthopaedic Associates to schedule your appointment for an evaluation: 256-236-4121.

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¹https://www.arrowptseattle.com/news/sleeperstretch

²https://www.healthline.com/health/sleeper-stretch#how-to-do-it

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