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Exercise of the Month - April 2008:
“Sleeper Stretch”
Internal rotation of the shoulder (“Glenohunmeral”) joint is restricted in certain individuals. My favorite stretch for this—and one I perform regularly—is the “sleeper stretch.” As shown in the figure, lay on the side of the shoulder you want to stretch. Bend the elbow ninety degrees and bring that forearm toward the ground. Additional pressure can be applied by taking your free hand and pushing the back of the hand of the arm being stretched.
You should feel a stretching sensation in the back of your shoulder. Hold the stretch 15-30 seconds and repeat 3-5 times. Do not bounce during the stretch. If pain or pinching is felt in the front of the shoulder, discontinue the stretch until further evaluation is performed.
