Brighton Chiropractor Matt Bateman shows a theraband exercise to help retract the shoulder blades and improve posture.
Theraband Scap Retractions | Brighton Chiropractor Matt Bateman shows a theraband exercise to help retract the shoulder blades and improve posture.
Improving posture can help prevent neck pain, upper back pain and shoulder issues.
For more help and advice then go to www.ccsussex.co.uk
The Shoulder Sleeper Stretch: A Brighton Chiropractor’s Guide to Reclaiming Mobility
Waking up with a stiff, aching shoulder is a frustrating way to start the day. Whether you spent the weekend paddleboarding off the Brighton seafront or hours hunched over a laptop at a cafe in the North Laine, shoulder tightness can seriously limit your daily life. Patients often ask us about the Shoulder Sleeper Stretch, which both Worthing Chiropractor and Brighton Chiropractor clinics recommend for shoulder relief.
If you struggle with a restricted range of motion, the shoulder sleeper stretch is one of the most effective ways to target deep, stubborn tension.
What is the Sleeper Stretch?
The sleeper stretch specifically targets the posterior capsule—the tight pocket of tissue at the back of your shoulder joint. This area often becomes chronically tight in desk workers, side-sleepers, and athletes who use repetitive overhead movements. Notably, Brighton and Worthing Chiropractor clinics frequently see improvements when patients incorporate the Shoulder Sleeper Stretch into their routine.
When the posterior capsule stiffens, it alters how your arm bone sits in its socket, leading to a painful condition known as shoulder impingement.
How to Do the Sleeper Stretch Correctly
To perform this stretch safely, follow these steps as shown in the image above. Specifically, this shoulder sleeper stretch is recommended by a Worthing Chiropractor or Brighton Chiropractor for safely improving mobility.
- Lie on your side on a comfortable mat, using a firm pillow or bolster to support your head so your neck stays neutral.
- Bring your bottom arm straight out in front of you, then bend your elbow to a 90-degree angle so your fingers point toward the ceiling.
- Use your top hand to gently and slowly press your bottom forearm down toward the floor.
- Stop as soon as you feel a stretch in the back of your shoulder. Hold for 20 to 30 seconds, breathing deeply, then repeat on the other side.
Important Safety Note: Never force your arm down. This stretch should feel like a deep, dull pull—not a sharp, pinching pain.
How Chiropractic Can Help
While stretching keeps the muscles pliable, a stiff shoulder is frequently linked to a misaligned thoracic spine (upper back) or a restricted shoulder blade. If your upper back cannot move properly, your shoulder joint is forced to overcompensate. Remember, Worthing Chiropractor and Brighton Chiropractor consultations often complement home exercises like the Shoulder Sleeper Stretch for optimal results.
At our Brighton chiropractic clinic, we look at the whole picture. By restoring proper alignment to your spine, collarbone, and shoulder blade, we take the mechanical stress off your joint capsule. If shoulder pain is holding you back from enjoying active Brighton life, contact our team today to schedule an adjustment.
Book your appointment now https://ccsussex.co.uk/chiropractic-appointment-brighton/
Low Trap Dips | Brighton Chiropractor Matt Bateman shows simple exercises designed to target the stabilising muscles around the shoulder blade which develop better posture.
Great for preventing neck pain, upper back and shoulder pain, these exercises can easily be developed into your current exercise schedule or done at home
For more hints and tips or videos go to http://ccbrighton.co.uk/videos-exercises-back-pain-neck-pain-sports-injuries/
One Arm Pulls | Brighton Chiropractor Matt Bateman shows a few simple exercises to help develop and stabilse the postural muscles in the upper back.
Postural muscles including rhomboids, lower traps and rotator cuff muscles help bring the shoulders backward and preventing a forward hunched posture.
Better posture can help prevent upper back, neck and shoulder pain and can be included into your gym work outs or even simply into home maintenance exercises
For further hints and tips then please go to http://ccbrighton.co.uk/videos-exercises-back-pain-neck-pain-sports-injuries/
Neck Strength Training | Brighton Chiropractor video shows simple exercises to help strengthen the muscles in the front of the neck.
Strengthening the front of the neck can help improve your posture, help prevent headaches and neck pain.
For more hints and tips on posture and injury prevention go to http://ccbrighton.co.uk/videos-exercises-back-pain-neck-pain-sports-injuries/
Neck Flexibility Exericses might be something you need today! Do you suffer from a stiff neck and shoulders in the office? If so then you need to read on!
Here are some great neck flexibility exercises that can be done in the office or anywhere during the day.
Classic times when people experience these problems are when sitting and concetnrating on something in front of them.
Driveing
Reading
Desk workk on the computer
Watching TV
Are all good examples of when you should be keeping the neck moving and preventing it from stiffening.
These are simple mobilisation exercises and should be done only within pain free range of motion hence do not push the neck in towards any pain.
If you wish to see further tips and advice for further flexibility exercises or strengthening then please continue through this link http://ccbrighton.co.uk/videos-exercises-back-pain-neck-pain-sports-injuries/
Otherwise enjoy and listen up for any further tips and advice from Core Chiropractic
Face pull postural exercises from Brighton Chiropractor can help show you exercises which you can do in the gym or at home to help stabilise your shoulders and upper back into better posture.
Face Pulls are a great exercise to help train the muscles shich stabilise the shoulder blades into a retracted position.Many people experience shoulder and neck pain because their spines and upper shoulder muscles become tight and painfull. By training the antagonistic or opossing msucles we can reduce the effects of tight upper shoulder muscles and how they can cause neck pain or headaches.
At Core Chiropractic we help using hands on therapy to loosen tight muscles and spinal joints and then show you how to work on the correct muscles to stabilse you into a better posture.
If you have any questions or problems which you would like assessed or treated then please contact us on 01273 933170 or email info@ccbrighton.co.uk
Have a great day
Postural Exercises from Brighton Chiropractors can help target the muscles which stabilise the shoulders preventing neck and shoulder pain. This exercise can target the rhomboids, low trapezius and rear deltoid msucles which strengthen and stabilise the shoulder blade in good posture.
There are many postural exercises combined with hands on Chiropractic care in Brightons Core Chiropractic to help treat pain and prevent reoccurance in the future.