Sleeper stretch pdf
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Press down at your wrist to feel a stretch in your shoulder. Lie on involved side on a flat surface. RepeatTimes HoldSeconds PerformTimes a Day Learn how to do the sleeper stretch, an exercise that improves the range of motion and internal rotation in the shoulders. Do not allow your shoulder to come off the wall. See Figure• Place your throwing arm straight out in front of you. Maintain adeg bend in your elbow and your body shoulder be at adeg angle from the wall. Push down on R L hand, towards bed/table. AccessPhysiotherapy is a subscription-based resource from McGraw Hill that features Sleeper Stretch This stretch reduces the likelihood of shoulder injuries in throwing athletes Hold stretch for seconds each Stretch throwing shoulder forminutes daily Sleeper Stretch SetsTimeseconds; ideally performed during cool-down; dynamic stretching for warm-up Lie on the side of your throwing arm on a firm surface. Hold forseconds,reps, Explore the Sleeper Stretches: Standing learning module on AccessPhysiotherapy. Bring involved arm across in front of body. Scapula position. Lean back slightly. Find out what it's best for, how to modify it, and what the research says about its effectiveness and safety 3 Keys to Performing the Sleeper Stretch Correctly. Lie on the side of your throwing arm on a firm surface. Sleeper Stretch. Lean WALL SLEEPER STRETCH Stand at wall with your elbow and shoulder touching the wall. You can place your Sleeper Stretch. Bend your elbow to WALL SLEEPER STRETCH Stand at wall with your elbow and shoulder touching the wall. SetsTimeseconds; ideally performed during cool-down; dynamic stretching for warm-up. Lie on your side on a firm, flat surface with the affected shoulder under you and your arm bent. Roll onto your side and make sure that your scapula is retracted, meaning that you do not want to lay flat on your scapula with your shoulder rounded, you want to lay mostly on your rib cage and the outside border of your scapula Maintain adeg bend in your elbow and your body shoulder be at adeg angle from Sleeper stretch: Cross body horizontal adduction stretch.