The subscapularis is one of the four muscles that form the rotator cuff, a group of muscles and tendons that surround the shoulder joint. This muscle is integral to the stability and mobility of the shoulder, playing a crucial part in nearly all arm movements. When the subscapularis becomes tight, it can compromise shoulder health and limit the arm’s range of motion. Learning how to properly stretch this muscle is a practical step toward maintaining shoulder function and preventing discomfort. This guide provides specific stretches to help release tension for better shoulder health.
The Subscapularis: Location and Primary Function
The subscapularis is the largest and strongest of the four rotator cuff muscles. It is situated on the anterior surface of the scapula (shoulder blade), lying between the shoulder blade and the rib cage in a space called the subscapular fossa. The muscle fibers converge into a tendon that attaches to the lesser tubercle on the front of the humerus (upper arm bone).
The primary function of the subscapularis is internal rotation of the arm, such as when reaching across the chest. It also acts as a dynamic stabilizer, helping to center the head of the humerus within the shoulder socket. This stabilizing force prevents dislocation and ensures smooth, controlled movement during various activities.
Common Sources of Subscapularis Tightness
The subscapularis muscle is susceptible to shortening and tightness due to repetitive movements and prolonged static postures. A common factor is poor posture, particularly the rounded-shoulder position often seen when sitting at a desk. This forward posture causes the muscle to remain in a shortened state, leading to restricted range of motion over time.
Repetitive overhead activities, such as those involved in sports or occupations, can also lead to overuse and strain. This constant demand can cause the muscle to become tight and generate pain in the front of the shoulder. The resulting tightness often restricts external rotation of the arm, making movements like reaching behind the back difficult.
Step-by-Step Subscapularis Stretches
Targeted stretching can restore length to the subscapularis muscle, improving shoulder mobility. The Doorway Stretch is an accessible option that uses external rotation to lengthen the muscle. To begin, stand in a doorway and place your forearm on the frame with your elbow bent at a 90-degree angle, ensuring your upper arm is parallel to the floor.
Gently step forward with the foot on the same side as the stretching arm, or lean your body forward through the doorway. The stretch should be felt in the front of the shoulder and chest, not as a sharp pain. Hold this position for 30 seconds to allow the muscle fibers to elongate. Slowly release and repeat the stretch two to three times on each side.
Another technique is the Passive Internal Rotation Stretch, which uses an object to assist the movement. Stand upright and hold a towel or light stick horizontally behind your back, grasping the bottom end with the hand of the arm you want to stretch. Use your opposite hand to gently pull the top end of the towel or stick horizontally across your back.
This action passively pulls the stretching arm into external rotation, which is the opposite movement of the subscapularis’s primary function. Hold the stretch for 15 to 30 seconds, feeling a mild pull as the shoulder rotates outwards. Keep the movement controlled and smooth, avoiding any sudden jerking motions that could strain the joint.
Maximizing Results and Avoiding Injury
To ensure stretching is beneficial, distinguish between the sensation of a stretch and actual joint or muscle pain. A healthy stretch should feel like a mild to moderate pull or tension, not a sharp, stabbing, or burning sensation. If you experience sharp pain, tingling, or numbness, stop the stretch immediately, as these are signs of potential nerve irritation or tissue damage.
Consistency is a factor in improving muscle length, and incorporating these stretches into a daily routine yields the best results. Holding stretches for 15 to 30 seconds allows the muscle to adapt and lengthen more effectively than brief holds. Focus on slow, controlled movements and pair the stretching with deep, rhythmic breathing to help the body relax. If shoulder symptoms persist or worsen despite consistent stretching, seeking advice from a physical therapist or other healthcare professional is the next step.