Name: Posterior Shoulder Stretch Modifications (Sleeper Stretch on Wall)
Uploaded: 2023-04-26T01:00:51.000Z
Duration: 5 min 10 s

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https://stream.mux.com/1ahBeLjrPcrlvtvrJXL4TlSxACiYhnEcAh012Zf9gUA4.m3u8

Learn how to properly perform the sleeper stretch on the wall in this comprehensive step-by-step instructional video from the Brookbush Institute. This evidence-based video provides expert coaching on setup, positioning, alignment, and exercise modifications to improve posterior shoulder flexibility, increase shoulder internal rotation range of motion, and enhance glenohumeral mobility. Support optimal scapular mechanics, improve rotator cuff function, and reduce posterior shoulder stiffness with this targeted mobility exercise. Perfect for athletes, fitness enthusiasts, and rehabilitation clients seeking to reduce shoulder discomfort, improve mobility, and restore optimal shoulder mechanics while reducing injury risk.

Introduction to Upper Body Dysfunction and Stretching

The Importance of Posterior Capsule Release

Challenges with the Sleeper Stretch

Demonstration of Modified Sleeper Stretch

Technique and Execution of the Stretch

Expected Outcomes and Retesting the Stretch

Posterior Shoulder Stretch Modifications (Sleeper Stretch on Wall)

This is Brent coming at you with a progression from one of our stretching videos. Now, in this particular stretch we're going to do our posterior capsule, our posterior delt. This is for any of those individuals with upper body dysfunction. We know that the humeral head has a tendency to shift anterior and superior in that glenoid fossa, so we need to release those posterior structures to help improve this movement dysfunction. Now, in a previous video I showed you guys the sleeper stretch for that. Now, the sleeper stretches a good stretch if you can queue somebody into position, which tends to be the challenge with that stretch. I'm sure some of you have already experienced where you've taught the stretch to one of your clients or patients, come back, retested them, and they've given you one of these sleeper stretches. This is this is not good form. So we need to find a way to make sure that the people that we teach the stretch to cannot go back to their compensation patterns, which, of course is going to reduce the effectiveness of that stretch. The other problem we have with the sleeper stretch I'm sure some of you have already experienced which is very frustrating, as you go to put somebody in that position, as soon as you get them side lying, they're in pain. As soon as they put pressure on that shoulder, they're in pain. So my friend, Rob, came out to one of my last workshops. Now, Rob has been a PT for many years, certified orthopedic manual therapist, faculty for the Maitland workshops, has tons of great ideas, showed me a modification on this stretch which I'm going to now show you with Rob's help. My friend Rob is going to come out, we're going to demonstrate these modifications of the sleeper stretch which I think you will find very helpful when you're teaching your clients. Now, the first thing we're going to do just to show you the position of the stretch, I want you to imagine there's a see-through wall here. Eventually Rob is going to have to turn himself into this corner, this stretch does require one of these inward corners, but for just a second pretend there's a wall here so I can show you how to set this up. Now, Rob is going to step out just a little bit, and what he's going to do is press his back into the wall. What that's going to do for us is help stabilize his scapula in the sagittal plane. There's not going to be a whole lot of anterior tipping happening, and it's also going to prevent a little bit of elevation because his scapula now would have to work against the friction of the wall. Now, when he puts his arm up, we don't get that position anymore. I mean, he can force it up, but we should be fairly well stabilized. Then he can go ahead and go back into the same queues we used for the other sleeper stretch. Stabilize the elbow with the hand, and slowly turn in. As you can see here, nice form. Where do you feel that Rob? Alright, so you want to feel the stretch where you intend the stretch to be felt which of course is in this posterior delt, posterior capsule area. Now, to show you how this really works, Rob will go ahead and get into the appropriate position here. Now, if we get into a corner, we not only have him stabilized in the sagittal plane, no anterior tipping, we have him stabilized in that frontal plane, so now he can't protract. His scapula can't abduct. So now we have scapula retracted, we have scapula depressed, we know that the shoulder joint is where we want it, and now when we go into internal rotation we can get a much more pure posterior capsule and posterior deltoid stretch, with a lot less likelihood of him compensating, of him turning the stretch into something that we don't want to see the next time he comes in. Then we'll go ahead and show the other shoulder. So he just flipped there, flipped which position he was in this corner. The thing I want you to notice from this position is that Rob is not using a whole lot of weight. These are smaller structures, this isn't a hip flexor, it's not a hamstring, it's not a calf, this isn't something you want to be cranking on. He's actually stabilizing his elbow with his hand, so you can add a little bit of stability, and then it's more or less the weight of his arm that's creating all of the pressure down, and the force that we need for the stretch. He's not giving himself a whole lot of adduction with his lats. In fact, his lat is nice and toned down, it's almost totally flaccid right here,  I can grab and it's nice and soft, there's no pulling, there's no straining. He's going to hold this position for 30 seconds to 2 minutes until he feels a release, once he gets a release he can try to get a second and a third release. He's going to hopefully do this stretch often, and if you retest I think what you'll find is - I'm sorry, not retest immediately, but when they come back for the next session, you actually have something that looks very similar to this, as opposed to the sleeper stretch which I know from session to session can get pretty messy. Rob, thank you again for the for the tips, I really appreciate it. I hope you enjoy this stretch.

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Integrated functional anatomy of the anterior, middle, and posterior deltoid. Attachments, nerves, palpation, joint actions, arthrokinematics, fascia, triggerpoints, and behavior in postural dysfunction. Common exercises, foam rolling, and stretches for the deltoid/shoulder muscles.

Deltoids

Modified Sleeper's Stretch (Brookbush Institute preferred method):

Have your patient/client assume a standing position in the corner of a room, positioned so the target shoulder is in the corner with the head scapula and butt flat against the wall.

Ask your patient/client to bring the target arm to between 70 - 90° of shoulder flexion with elbow bent to approximately 90°.

The key to this stretch is ensuring that the lateral border of the scapula is stabilized by the wall. Adjust the client/patient's shoulder so the scapula is in the right position.

The advantage of this variation over the popular "Sleeper's Stretch", is the corner stabilizes the scapula both laterally and posteriorly, reducing the likelihood that poor scapular position is adopted by the client/patient.

Have your patient/client "stack" their forearms, target side on the bottom, and allow the weight of the top arm to press the target arm into sufficient internal rotation for a stretch to be felt.

Hold for 30 to 120 seconds, or until a release, a reduction in discomfort, or change in extensibility is noted.

The posterior shoulder is delicate: Too often stretches are performed with an intensity of "maximum tolerance" versus "moderate discomfort". The posterior capsule, posterior deltoid, 

 are not particularly large structures. Large amounts of force are not required to attain results.

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