I also provide you with techniques to manually release any tight tissue that the stretch can't quite get at. If you've been told you have subscapularis inflammation, rotator cuff subscapularis issues, or even subscapularis tear these techniques are well worth your time. And the results may pleasantly surprise you.
The 2 videos for this Best Subscapularis Stretch page are below.
This short introductory video is a great place to start. It will give you a good overview of how to get the most out of this website and help you get the best possible results from the videos below.
Click directly to any pain relief video on this page:
Intro, Video 1.
Please visit the techniques page now, if you haven't already. The techniques are extremely simple, but being familiar with them will vastly improve the effectiveness of what we do below.
On the homepage I describe…in detail…the 3 Simple Steps and the 4 Basic Facts about your body that make it possible for you to provide your own joint pain relief. It's good to know why what you're about to do actually works, but it's not required, so I'll leave that decision to you.
Here's what we are going to do:
1. Understanding your subscapularis muscle.
Your subscapularis muscle attaches to the front surface of your shoulder blade (the side closest to your ribs) and to the top front of your arm bone (humerus). When the muscle flexes, it internally rotates your humerus.
Modern living can tend to tighten your subscapularis from doing things like driving cars and sitting in front of computers in excess.
2. The Subscapularis Stretch
Stand with your shoulders perpendicular to the wall and your feet together pointing straight ahead. Place the palm of your hand against the side of your neck, so that your elbow is pointing directly at the wall. Position yourself so that you elbow is about 3 inches from the wall.
Gently lean toward the wall until your elbow is touching it and raise your arm up a bit so the back of your arm is pressed against the wall and not your elbow.
Once you feel comfortable and stable, take the foot closest to the wall and move it behind you and on the opposite side of your other foot. This should cause you to have to put much of your upper body weight. If it's too much bodyweight for your shoulder and arm to hold up then move your feet closer to the wall.
You can use your other hand for support if you need it, but ideally let your free arm hang freely and keep your shoulders perpendicular to the wall as you lean more and more of your weight into your arm against the wall, so you can feel the stretch in your armpit, which is your subscapularis muscle.
Lean toward the wall more and more to increase the stretch. And if you are comfortable doing so you can press into and away from the way.
You can lean into the stretch for as long as you are comfortable and play with different angles of your upper body as you lean to see if you can access new tight areas as others release.
Do as many sets as you'd like, but take a break when tired. Notice how much this subscapularis stretch helped release your subscapularis. 3. Manual Manipulation of Subscapularis
Lie on your side with the subscapularis muscle you'd like to work on closest to the ceiling.
Rest the palm of the hand of the subscapularis muscle you'd like to work on and rest it on the side of your neck with your elbow pointing toward the ceiling.
Take the fingertips from the arm against the floor and reach up and find the edge of your shoulder blade. When you've find the side of your shoulder blade come down across your armpit and locate the ribs that lie just in front of your armpit.
Located between the edge of your shoulder blade and those ribs is your subscapularis muscle. You just push your fingertips through the middle of your armpit toward your back and you'll run into your subscapularis muscle.
Find as many painful/tender spots in your subscapularis muscle as you can and do the press-hold-move technique on them by moving your arm in the various ways I show you in the videos. Notice how much the manual manipulations of your subscapularis help versus just the subscapularis stretch. Hopefully, you'll realize that both are of great value!
Which areas in your subscapularis are still tender (that means they are too tight!) and could use some more work?
Go back and repeat those techniques that seem to need a few more rounds. You may be pleasantly surprised at the results you get now that you've released other areas that may cause them to be tight.
Neck and Shoulder Pain Relief
Neck and Shoulder Pain Relief - the main neck and shoulder pain relief page where you are shown the 3 Simple Steps to relieve your neck and shoulder pain.
Neck and Shoulder Pain Quick Fix - This is a great technique for fast relief.
Stiff Neck Pain Treatment - the primary techniques you need to relieve your "stiff neck."
Pillows For Neck Pain - the 2 main factors to consider when choosing a pillow for neck pain relief.
Shoulder Joint Pain
Shoulder Joint Pain Relief - the main shoulder joint pain relief page where you are shown the 3 Simple Steps to relieve your shoulder joint pain.
Frozen Shoulder Exercises and Treatment - Learn effective do-it-yourself frozen shoulder exercises and treatment.