Shoulder Pain When You Sleep? Let's fix it.

Listen, if you're tossing and turning all night with shoulder pain, losing sleep, this video is for you. I'm going to show you how to get rid of that shoulder pain in a step-by-step process right before bed. I'm Glenn Dawson with Reset U Fitness. Follow along. All right. Now we're going to go over some quick shoulder exercises to help you and relieve stress in that shoulder joint before you get into bed. If your shoulder's already in pain, this is not the video for you. Check out another video that we have to relieve pain immediately. This is to prevent it from happening. So the first thing you need is a foam roller. What we're going to do with this foam roller is relieve all the tension in the shoulder joint, make it basically move smoothly. The first thing you want to do is some spine extensions. If your T-spine is too tight, it's gonna round your entire body. So we're gonna go to mid-back just like so. Cup your hands behind your head, elbows together, and just lean back nice and slowly like this. You're going to do about 10 reps of this, uh, your spine. And you want to work every single vertebrae you have as you move up the spine and let those release. And then work yourself back down. Now what this is also doing is getting the shoulder blades, the muscles around them, to release. —so your rhomboids, your traps, everything around them—to release. Next, we want to work on the lat, this big muscle here. It's an internal rotator, it's going to rotate your shoulder inward. So the next thing you want to do is go and stick the foam roller in your armpit. This is gonna suck, it hurts, especially if you have shoulder issue. If it actually hurts the shoulder joint too much, back off and don't do it, just go to the next part. Most of the time, the lat will hurt itself, the muscle. That's okay. So you're going to cup your hands behind your head and you're going to rotate your body like it was a shish kebab on a grill, just like so, nice and slow. And because your lat starts at the armpit basically and then works itself all the way down your rib cage, you're going to do this about 3 reps all the way down your lat. So the more you go higher and lower, it's going to feel a little bit different. You might see more pain as you go up and down. If it is painful, make sure you pause, take your time, let that release on its own. And then work your way all the way up. Now once you've done this, we've got 2 more to make sure that your shoulder is stable and you're not sleeping on a bad shoulder for 8 hours keeping yourself up. All right, so the next one is a simple foam roll snow angel. It's one of my favorite exercises. It's best with a long foam roller like this. You're just going to stick the foam roller right into your hips, lay down, make sure that your head is on the roller and your shoulder blades are or in between the roller, and you're going to go palms up and just stroke your hands around in a circle. Now, if your hands go up as you're doing this like this, that's okay. Go within your range of motion. If there's pain in any range of motion, say you're going up and you feel pain here, that's okay. Just stay away from that range of motion. Be nice to your shoulders, baby them. And what's going to happen is gravity is going to pull your chest, your shoulders apart, open those up while increasing fluid. And this whole process using the roller is also lowering your nervous system, so you should actually sleep a lot better, get way more growth hormone in your delta wave sleep, which is a huge benefit. Once you've done about 10 reps and you feel loose, we've got one more. This is called the sleeper stretch, and this one is very, very, very, very, very special. It's funny because it's called a sleeper stretch, but This is kind of what happens to people when they're, they're sleeping. They sleep on one side, this shoulder capsule gets out of alignment, and then the whole shoulder lights up, the neck lights up, you wake up and you're pissed. What we're going to do is we're going to prevent that from happening by working on the posterior capsule or the back side of the capsule. So for this one, I'm going to use my foam roller as a pillow just to keep my spine in alignment. I'm going to suck this shoulder underneath me. Just like so. I'm going to bring my hand up so that it looks like a lever, or if you're British, a lever. And I'm going to keep this elbow in alignment, and I'm going to slowly push down on one side, and I'm going to guide it back with the other hand. Now obviously I could do this under my own power, but I want to loosen the joint, so try not to use the muscles in the shoulder while you do this. Just relax the joint. Stay within your range of motion. Don't push past pain. Just go to your happy zone. Back and forth, nice and slow for 10 reps. Now, once you've completed this, you should be able to jump into bed and sleep soundly. And if you do, let me know in the comments. If you haven't already done so, subscribe. Other than that, Go ahead and take the next step. Now all you have to do is just dive into bed and sleep nice and soundly.