How to Do Stick Subscapularis Stretches

The subscapularis may not be a well-known muscle, but it is actually of significant importance: it is one of the four major muscles that make up the rotator cuff. This stretch can help to to minimize the risk of strain on the subscapularis and may even help to ease pain in the area.

Things You'll Need

• Long, straight stick (for example, a broom stick)

Instructions

1. With your right hand, grasp one end of the stick with your thumb facing the floor. Bring the other end of the stick back over your shoulder, so that the pole hangs down behind you. You elbow should point out to the side so that is on the same level as your shoulder.

2. Reach across the front of your body with your left arm and take hold of the lower end of the stick. Position the pole such that it crosses the middle of the back of your upper arm.

3. Holding on at both ends, pull the lower end of the stick forward so that your shoulder feels an intense stretch.

4. Maintain this position for a few breaths (10 to 20 seconds).

5. Repeat for the opposite side.

Tips & Warnings

• As with all stretches, make sure to monitor and steady your breathing.

• If numbness or tingling is felt at any point, discontinue the exercise.