{"id":470,"date":"2015-11-14T05:52:35","date_gmt":"2015-11-14T05:52:35","guid":{"rendered":"http:\/\/fitpt.fitbux.com\/?p=470"},"modified":"2020-06-15T20:31:44","modified_gmt":"2020-06-15T20:31:44","slug":"alternatives-to-the-sleeper-stretch-that-may-actually-work-better","status":"publish","type":"post","link":"https:\/\/www.fitbux.com\/fitpt\/interviews\/alternatives-to-the-sleeper-stretch-that-may-actually-work-better\/","title":{"rendered":"Alternatives to the Sleeper Stretch that May Actually Work Better"},"content":{"rendered":"

This article was originally posted by Mike Reinold and can be viewed by clicking here<\/a>.<\/p>\n

It is no secret that I am not a huge fan of the sleeper stretch, I have written about why I don\u2019t use the sleeper stretch that often in the past.\u00a0 While I do realize that there is a need for it at times if you know how to perform the sleeper stretch correctly, I also think there are alternatives to the sleeper stretch that may be safer and even more effective.<\/p>\n

To begin, let me ask the question \u2013 what is it we are trying to achieve by performing the sleeper stretch?\u00a0 It is probably to work on shoulder internal rotation or cross body horizontal abduction mobility (we\u2019ll refer to the later as posterior shoulder mobility).\u00a0 So let\u2019s explore what else we can do to work on those areas.<\/p>\n

Alternatives to the Sleeper Stretch<\/h2>\n

A recent study in JOSPT<\/a> compared the sleeper stretch and simple cross body horizontal abduction stretching.\u00a0 The results were pretty interested.\u00a0 The authors report that the cross body horizontal abduction stretch was significantly better at restoring internal rotation of the shoulder in comparison to the sleeper stretch.<\/p>\n

It appears that the simple cross body horizontal abduction stretch is actually a better stretch than the sleeper stretch.<\/strong><\/p>\n

Another study from JOSPT<\/a> also evaluated the use of muscle energy technique (MET) during the\u00a0 cross body horizontal abduction stretch and found that MET was able to show an immediate increase in both horizontal abduction and internal rotation range of motion.<\/p>\n

In both studies, the cross body horizontal abduction stretch improved posterior shoulder AND internal rotation mobility.<\/strong><\/p>\n

So, if we consider some of the disadvantageous of the sleep stretch in addition to the proven benefits of the cross body horizontal adduction stretch, I think we can see a nice alternative to the sleeper stretch.<\/p>\n

Let\u2019s break this down into two groups, manual and self stretching.\u00a0 I realize that many different people will be reading this so here are some options to help work on people but also to help perform yourself if you are the one looking for an alternative to the sleeper stretch.<\/p>\n

Manual Stretching<\/h3>\n

I tend to perform a variety of manual techniques in addition to simple cross body horizontal adduction stretching if someone needs a little extra work or has a deficit in internal rotation, including muscle energy techniques and pin and stretch techniques.\u00a0 Both are really effective in my hands and show an immediate and noticeable increase in motion.\u00a0 Here are some photos below but I am putting together a presentation on manual therapy techniques for the shoulder that I will try to present as a webinar over the next few months.<\/p>\n

The below photos show me performing cross body horizontal abduction stretching with muscle energy and then adding a pin and stretch technique.\u00a0 Simple and effective without being aggressive.<\/p>\n

\"shoulder\u00a0\u00a0\u00a0\u00a0 \"shoulder<\/p>\n

Self Stretching<\/h3>\n

To perform these stretches yourself, it is best to stand in a doorway so that the wall can help block your scapula from moving.\u00a0 You can place the border of your shoulder blade against the wall and perform the cross body stretch.\u00a0 Here is a video demonstration:<\/p>\n