How to stretch subscapularis: Say Goodbye to Shoulder Pain

If you are experiencing shoulder pain or stiffness, it may be due to tightness in your subscapularis muscle. This muscle is located on the underside of your shoulder blade and plays a crucial role in your shoulder joint’s mobility. Tightness in this muscle can cause pain and dysfunction in your shoulder and can also limit your range of motion. In this article, we will discuss how to stretch subscapularis to help you say goodbye to shoulder pain.

Understanding the Subscapularis Muscle

The subscapularis muscle is one of the four rotator cuff muscles in your shoulder joint. It attaches from your inner shoulder blade to the front of your upper arm bone. The primary function of this muscle is to internally rotate your shoulder joint and hold your upper arm bone securely in your shoulder socket. This muscle is essential for overhead actions such as throwing a ball, swimming, and lifting weights.

What Causes Tightness in the Subscapularis?

Tightness in the subscapularis muscle can be caused by several factors. Poor posture, repetitive overhead activity, and lack of mobility in other muscles can lead to tightness in this muscle. This tightness can cause the muscle to shorten, which can pull your arm bone forward, leading to pain and discomfort in your shoulder.

Signs of Subscapularis Tightness

If you have tightness in your subscapularis muscle, you may experience the following symptoms:

  • Pain in the front of the shoulder, especially when reaching overhead
  • Difficulty reaching behind your back
  • Weakness in the shoulder
  • Stiffness in the shoulder

Stretching the Subscapularis Muscle

Stretching your subscapularis muscle can help to control your shoulder pain and improve your shoulder mobility. Before beginning any stretching routine, it is essential to warm up your shoulder muscles by performing some arm circles or using a resistance band to loosen up your shoulder joint.

Cross-Body Stretch

The cross-body stretch is a simple stretch that can help to target your subscapularis muscle. To perform this stretch:

  1. Stand tall with your feet at shoulder-width apart
  2. Keep your shoulder blades squeezed together and hold your right arm out straight in front of you
  3. Take your left arm and bring it across the front of your body, just below your right wrist
  4. Hold this position for 20 to 30 seconds
  5. Repeat on the other side

Doorway Stretch

The doorway stretch is another effective way to stretch your subscapularis muscle. To perform this stretch:

  1. Stand in a doorway and place your hands on the frame at shoulder height
  2. Take a step forward with one foot and lean forward until you feel a stretch in your chest and shoulder
  3. Hold this position for 20 to 30 seconds
  4. Repeat on the other side

Child’s Pose with Thread the Needle Stretch

The child’s pose with thread the needle stretch is a yoga pose that can help to stretch your subscapularis muscle. To perform this stretch:

  1. Start in a kneeling position and sit back on your heels
  2. Release your arms in front of you and stretch them forward as far as possible
  3. Take your right arm and thread it through the space between your left arm and leg
  4. Rest your right shoulder on the ground and hold this position for 20 to 30 seconds
  5. Repeat on the other side

Conclusion

In conclusion, stretching your subscapularis muscle can be a great way to relieve your shoulder pain and improve your shoulder mobility. Incorporating these stretches into your daily routine can help you achieve better overall shoulder health and function.

FAQs

How long should I hold a subscapularis stretch?

We recommend holding each subscapularis stretch for 20 to 30 seconds. This time frame allows your muscle to relax and stretch without causing any pain or discomfort.

Can stretching my subscapularis muscle relieve pain in my shoulder?

Yes, stretching your subscapularis muscle can help to relieve pain in your shoulder. Tightness in this muscle can put extra pressure on your shoulder joint, leading to pain and discomfort. Stretching can help to release this pressure and allow your shoulder joint to function correctly.

Can I stretch my subscapularis muscle every day?

Yes, you can stretch your subscapularis muscle every day. However, it is essential to listen to your body and avoid overstretching. Overstretching can cause muscle strains and lead to more pain and discomfort in your shoulder.

Are there any other muscles I should stretch to improve my shoulder mobility?

Yes, stretching other muscles in your shoulder and back can also help to improve your shoulder mobility. Some other muscles to stretch include your pectoral muscles, upper trapezius, and rhomboids.

References

  • https://www.healthline.com/health/subscapularis-stretch
  • https://www.manhattanptandpain.com/blog/the-benefits-of-stretching-your-subscapularis
  • https://www.verywellhealth.com/how-to-stretch-your-subscapularis-muscle-2696336

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