Shoulder, Phase 2 · Exercise 3 of 4 SH-2 #3

Sleeper Stretch

Clinical content from the Auto Injury Chiropractic home rehab program. Final clinical reviewer: Dr. Seth Hill, DC. How we review content

Open the back of the shoulder

These exercises are for education. After a car accident or injury, get checked by a provider before you start. They do not replace an exam.

Dose2 times a day, 30-second hold each side

You needA mat or carpeted floor

Demonstration video: Sleepers Stretch (Baptist Health (South Florida)). Follow the steps on this page if the video differs.

Photos

Sleeper Stretch: Lying on the side, elbow at shoulder height — Lying on the side, elbow at shoulder height

Sleeper Stretch: Other hand gently presses the forearm down — Other hand gently presses the forearm down

Why it helps

After a shoulder injury, the BACK of the shoulder capsule (the deep tissue) gets tight. This is one of the main reasons shoulders feel locked up. The sleeper stretch is a home stretch that targets this tightness.

How to do it

Lie on your INJURED side on a mat. Stack your hips and shoulders.
Bend your bottom-side (injured) arm up so the upper arm is straight out in front of you at shoulder height. The elbow bends 90 degrees with the forearm pointing toward the ceiling.
Use your TOP (uninjured) hand to GENTLY press the forearm of the bottom arm DOWN toward the mat.
Press slowly until you feel a stretch in the back of the bottom shoulder. Do NOT press into sharp pain.
Hold 30 seconds with slow belly breathing. Slowly release. Switch sides. Do 1 hold each side.

Too hard? Try this

Place a small pillow under your head for comfort. Or hold for only 15 seconds. Or press less firmly.

Too easy? Try this

Hold for 45 seconds. Or follow with cross-body stretch (pull the bottom arm across your chest with the top hand).

Common mistakes

You roll your top hip forward (rolling onto your stomach).
You press too hard into pain.
Your trunk lifts off the mat.

You should feel

Gentle stretch in the BACK of the bottom shoulder.
Hips and shoulders staying stacked.

You should not feel

Sharp pain in the front of the shoulder.
Pinching at the top of the shoulder.
Numbness or tingling down the arm.

Stop right away if

Sharp shoulder pain.
Numb or tingly arm or hand.
A pop or grinding in the shoulder.

If you are one of our current patients, call the clinic and inform your provider right away, or seek emergency care right away. For a life-threatening emergency, call 911.

Research behind this program