I still have a few more posts coming at you covering my approach to tire training. However, I promised on my most recent FitCast Interview that I would post this video about the Sleeper Stretch.
So, I’m going to hit you with some more knowledge on smarter shoulder training.
The Sleeper Stretch has be getting allot of press these days and just about every coach is talking about stretching the posterior shoulder capsule. The Sleeper stretch is a great protocol if you actually have a tight posterior shoulder capsule.
The problem is, most do NOT have a tight posterior shoulder capsule.
I realize this is opposite to what you have been told in the past. But, even most serious lifters don’t have a posterior capsule when tested.
In the video below, I reveal a simple test that will help you check on how tight your posterior shoulder capsule really is.
If you are doing the sleeper stretch, you absolutely need to see this video!
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Comment on this post and let me know how you did on this test?
As I mentioned, I’m betting that most of you will pass and therefore NOT have a tight posterior shoulder capsule.
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7 Responses to The TRUTH About the Sleeper Stretch – Posterior Shoulder Capsule
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Nick:
Good post. Thanks for the time you put into your blog…very helpful.
PJ Striet
Coach Tumminello,
If you were working with a baseball pitcher, would you run this test right at the beginning along with assessing GIRD?
It would also be interesting get your take on overhead athletes. SOme coaches like Eric Cressey clearly advocate staying away from overhead approximation work, while I think I recall Gray Cook mentioning during an audio interview that he doesn’t automatically rule out overhead work with overhead athletes but treats them on a case-by-case basis (although I may have simply gotten the wrong impression).
What makes the sternum the “magical” spot for the elbow to reach and surpass?
I agree with this 100%. My question coach nick is that when talking about shoulder injuries, a larger discrepancy in total ROM from the dominant arm to the non dominate arm has indicated that there is an increased risk of injury. Wouldn’t it be smarter to be on the safe side when working with an overhead athlete to minimize GIRD? Just interested on your thoughts.
Thanks
Great question!
Yes, I do assess both.
I don’t think overhead work should be ruled out for OH athletes. I don’t use much OH work period, but the little I do use, I use with everyone.
Best regards!
Coach N
Awesome question!
No magic involved at all. The Sternum is just a simple reference point that everyone can understand.
Its like telling some one to keep their knee in line with their second toe. The second toe is not “the magical spot” where unicorns live and fairy tails come true. It’s just a point of reference.
Thanks for your question and good luck with your training!
Coach N
Great question!
If the athlete can pass the test, the sleeper stretch won’t kill them if you use it as a prevention tool. However, if they do pass, its not needed not as they are NOT tight.
In my opinion, I’d rather use it of pitchers to prevent them from developing a restriction. I would also do lots a fascial work on their upper body
Good luck with your training!
Coach N