Subscapularis
Subscapularis
Stretches
Stretches
Subscapularis, SHOULDER Stretch with bar assisting for All standing
Subscapularis, SHOULDER Stretch with bar assisting for All standing
How to perform the stretch:
1. Start in a standing position
2. Choose the target muscle or side of the body you intend to stretch
3. Raise (adduct) the target shoulder 90 degrees and externally (laterally) rotate
4. Bring a bar or broom handle behind the target biceps and grasp the upper bar by flexing the elbow
5. The opposite hand reaches across the body to grasp the lower part of the bar
6. Pull the lower bar forwards into the frontal plane, which increases the external rotation of the target shoulder to increase the stretch
7. Hold the stretch for 20 Seconds
8. Release the stretch
Subscapularis, SHOULDER Stretch with strap assisting for All standing
Subscapularis, SHOULDER Stretch with strap assisting for All standing
How to perform the stretch:
1. Start in a standing position
2. Choose the target muscle or side of the body you intend to stretch
3. Raise (adduct) the target shoulder 90 degrees and externally (laterally) rotate
4. Wrap a yoga strap/belt wrap over the target hand (keep wrist anchored in a neutral position) and ‘drape’ behind the biceps
5. The opposite hand reaches across the body to grasp the lower part of the strap
6. Pull the lower strap forwards into the frontal plane, which increases the external rotation of the target shoulder to increase the stretch
7. Hold the stretch for 20 Seconds
8. Release the stretch
Muscle Details
Muscle Details
The Subscapularis is the most anterior muscle that forms part of the rotator cuff group.
Origin:
- Subscapula fossa of the scapula.
Insertion:
- Lesser tubercle of the humerus.
Action:
- Medial rotation of the shoulder and stabilization of the glenohumeral joint.
The tendon insertion upon the Anterior Humerus can often suffer from tendinopathy due to forceful internal rotation. Repetitive actions such as serving in tennis, freestyle swimming or any work that involves excessive overhead lifting can be major contributors to this type of injury.