Many people are unaware that scapular stretches can also be performed as a preventative measure to help maintain the muscles within the shoulder, such as the deltoid and teres major. This means that the individual would not be able to bear heavy loads or perform many of the activities they were able to before the injury occurred. Without engaging these muscles, the shoulder can remain weak and take longer to fully rehabilitate. When a shoulder injury occurs, it is common for the scapula to be impacted, leading to shoulder weakness, constriction, or damage to the muscles which hold these important bone structures in place.īy performing the posterior capsule stretch for shoulders, also known as the sleeper stretch, patients are strengthening the muscles that surround the shoulder socket, and helping the joint regain stability. Each of us has a humerus bone, which is equipped with a knob that fits perfectly into our scapula socket. The shoulder is a ball-and-socket joint, and this configuration is what allows us to move our arms in all directions. It may also help to apply a cold compress to the shoulder after completing a sleeper stretch for the shoulder. Hold the stretch for several minutes, and ensure you stretch at least every day. Step 3Īs you press the arm down, you should begin to feel tension in the impacted shoulder. Then, ensuring both hands are facing towards your feet, begin to gradually press the arm with the injured shoulder down towards the surface you are laying on. Step 2Įnsure the impacted elbow is out in front of you, with the upper arm perpendicular to the shoulder. The side of your body with the affected shoulder against the ground or the surface you are laying on. Lie on your side on a flat surface (we recommend a yoga mat or a firm mattress). However, we’ve included our preferred sleeper stretch instructions below: Step 1
#SLEEPER STRETCH HOW TO#
Your physical therapist will demonstrate how to stretch your scapula effectively. This exercise may also be referred to as a scapula stretch, as it works to stabilize the shoulder blade and eliminate posterior shoulder tightness. What is a sleeper stretch?Ī sleeper stretch is one of the many shoulder exercises physical therapists instruct patients to practice when recovering from a shoulder injury or medical condition. If a patient is experiencing extreme discomfort or pain, a physical therapist may also recommend heat application, cold compresses, electrical stimulation, and other forms of therapy to accelerate the rehabilitation process. These great exercises also reduce pain and discomfort by reducing recovery times and helping muscles and other ligaments heal. The more a patient completes their physician-recommended stretches and exercises, the sooner they will regain their mobility, strength, and flexibility.
#SLEEPER STRETCH FULL#
When a patient has experienced a shoulder injury or a medical condition that impacts the functionality of their shoulder, physical therapy is essential to restoring a full range of motion and getting the patient back to their regular activities.
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