How to Use a Doorway to Stretch the Subscapularis

The subscapularis group of muscles controls the inward rotation movement of the arm. This group of muscles is responsible for any throwing movement, elevating the arm, and outward movement of the arm. An injury to this muscle group is painful and requires complete rest.Using a doorway is an excellent way to give the subscapularis a complete stretch to prevent injury.

Difficulty: Moderately Challenging

Instructions

Things You'll Need:

• Doorway (preferably without woodwork)

How to Use a Doorway to Stretch the Subscapularis

1. Stand ½ foot from the threshold of an open doorway, perpendicular to the wall. You’ll be laying your left forearm against the wall to stretch your subscapularis so you should be no more than ½ foot from the wall or threshold.

2. Position your legs for a forward lunge with your right leg forward (feet pointing straight). Don’t go into a deep lunge. Your position should be comfortable to lay your inside forearm flat on the wall.

3. Raise your left arm to 45 degrees and bend your elbow. Place the inside forearm flat on the wall, just slightly below the level of the shoulder. Your arm should leave the wall at about midpoint on your upper arm.

4. Slowly bend the knees, pressing the forearm against the wall. Lean slightly forward, bending at the hips to increase the level of stretch. Hold for 10 seconds and repeat for the other side.

Tips & Warnings

• Never bounce when stretching.
• Never stretch to the point of pain.

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