Stretch of the Week: Sleeper Stretch
By Amanda Gallow, DPT, SCS
AZOPT Buckeye Physical Therapist
Stretch Type: Static
How to Perform: Start by lying on your side on a firm surface. Reach your bottom arm out straight. Roll over on top of your shoulder and bend your elbow to 90 degrees. Using your other hand, gently push on your wrist, rotating your shoulder and hand down towards the table. Feel the stretch along the back of the shoulder and upper arm. You SHOULD NOT feel this in the front of the shoulder and it should not reproduce any shoulder pain you have. Hold the stretch for 30 seconds and repeat 3-4 times.
Why Perform This Stretch: This is static stretch for the posterior shoulder capsule and helps improve internal rotation range of motion at the shoulder. It is a common stretch used in overhead athletes.