Both stretches showed improvements compared to the control group, which did no stretching. May not be as effective as other movesĪ 2007 study found the cross-body stretch to be more effective than the sleeper stretch in increasing internal rotation in people with tight shoulders. Researchers still need to understand if increasing range of motion has a positive effect on athletic performance and injury prevention. Measurements were taken before and after three sets of 30-second sleeper stretches.įurther research is needed to confirm and expand on the findings of this small study. The non-thrower group didn’t show any significant changes. The men were divided into two groups, those who played baseball and those who hadn’t recently participated in overhead-throwing sports. No changes were shown in external shoulder rotation. Could help if you already do repetitive activitiesĪ small 2008 study of 66 men found the sleeper stretch was effective in acutely increasing internal shoulder rotation and range of motion in the dominant arm of men who play baseball. Often the sleeper stretch is one of the first methods recommended to people with limited internal rotation.Ĭlinical research supporting the sleeper stretch is mixed. Be gentle and go easy on yourself, especially if you’re using the stretch to heal from an injury. Don’t push yourself too hard or too quickly. It’s better to do too little than too much. The stretch should feel comfortable and never cause pain. Incorrect form could put strain on your body, leading to complications. There are risks to doing the sleeper stretch. A physical therapist can help you decide on the best approach by showing you proper technique and recommending complementary exercises or treatments. Finish with a few stretches to cool down your body. This helps to increase blood flow to your muscles and prepare them for action. Do a few gentle stretches to warm up before doing the sleeper stretch. Experiment to find the shoulder position that works best for you. Draw your shoulder blades into your spine, keeping your neck in line with your spine. Don’t pull your grounded arm in toward your torso. Experiencing increased pain could be a sign that you’re doing it incorrectly or using too much force. Use proper form and technique when doing this stretch to prevent further injury. You are your own best guide for what feels right for your body and brings about the best results. Try out different modifications and get advice from a healthcare professional or physical therapist to see what works best for you. The extra support from the towel helps reduce pressure on your shoulder. It’s generally better tolerated than doing the stretch in the rollover position. This modification is thought to help target the shoulder muscles. You can place a towel under your elbow or upper arm to deepen the stretch in the back of your shoulder. If you’re working with a physical therapist, they may put their hand on your shoulder blade to help guide the movement. This can help stabilize your shoulder blade and prevent shoulder impingement. Try rotating your body slightly backward. Here are a few modifications you can try. Slight modifications to the sleeper stretch may help reduce strain and discomfort.
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