12/24/2023 0 Comments Sleeper stretchIf you are too aggressive with Sleeper Stretches, your posterior capsule will get that much more strained and the shoulder may also become impinged. This can be best elicited by doing a Hawkins Kennedy test which is a test for checking impingement and if you look at the position of the shoulder when doing the test it looks exactly like a Sleeper Stretch position.īeing Aggressive while doing Sleeper Stretch can Injure Posterior Capsule: When doing Sleeper Stretches, you tend to get too aggressive in order to get better quickly, but this is not recommended, as doing this can injure the posterior capsule along with other structures of the shoulders. If the shoulder becomes unstable then it may cause more harm to the athlete and may not allow the athlete to perform par excellence.Ībnormal Positioning while doing Sleeper Stretches can Cause Impingement: Sleeper Stretches are exercises in which the shoulder is in a position of impingement and hence you may be vulnerable to the shoulder impingement if you do these exercises excessively. By overdoing it, it might lead to posterior instability. Below mentioned are some of the dangers of overdoing Sleeper Stretches:Įxcessive Stretches of Posterior Capsule can Cause Posterior Instability: These exercises excessively stretch the posterior capsule of the shoulder. Thus, the throwing motion requires higher intensity eccentric contraction of the teres minor than the infraspinatus, which could lead to the teres minor being more fatigued and thus more muscle stiffness after pitching.Sleeper Stretches are exercises which are very delicate and if anyone overdoes it, it may injure the posterior capsule. Furthermore, at 90 deg of abduction (ie the position of the shoulder during throwing), the teres minor to infraspinatus muscle activity ratio is significantly higher than a 0 deg of abduction. Why is this relevant? For baseball pitches, the teres minor demonstrates the highest level of EMG activity of all the shoulder muscles during the deceleration phase. ➡️Whereas the sidelying horizontal abduction stretch decreased teres minor stiffness. The sleeper stretch is an exercise that improves the range of motion and internal rotation in the shoulders. ➡️Interestingly enough, the study found that the sleeper stretch decreased infraspinatus muscle stiffness. Both of these muscles make up what is known as the "posterior cuff." It is the posterior cuff, in addition to the posterior shoulder capsule, which contributes to posterior shoulder tightness. The cool thing about this study though, is that they looked at muscle stiffness of both the infraspinatus and teres minor using ultrasound. ‼️However a newer study by Yamauchi et al 2016 found that BOTH stretches effectively increased shoulder internal rotation and horizontal abduction with no significant differences between groups.‼️. A previous study had shown that the horizontal abduction stretch was more beneficial in restoring internal rotation at the shoulder than the sleeper stretch. Two other alternatives are shown here in the video: the sidelying sleeper stretch and the sidelying horizontal abduction stretch. There are many ways to stretch the posterior shoulder, one of which we highlighted a few weeks ago. Stretching the posterior shoulder is a major factor in a multitude of shoulder rehab programs �.
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