The subscapularis muscle is one of the four muscles that comprise your rotator cuff. This muscle, which helps your arm to rotate inwards, is the largest and strongest of the rotator cuff muscles. Stretching this muscle can help to increase your range of motion and flexibility and possibly help to prevent injury.
Doorway Stretch
The doorway stretch is a simple and easy way to stretch the entire set of rotator cuff muscles. This stretch targets the subscapularis muscle. Stand in a doorway with your left elbow bent and resting on the door frame at shoulder height. Bend your right knee and lean your hips slightly forward. You should feel a stretch across your chest, arm pit and shoulder. Hold for 30 seconds, then repeat on the opposite side. Repeat the stretch but move your bent elbow higher or lower on the door frame to stretch different parts of your shoulder.
Cat Pose
The cat pose is a yoga posture that can stretch and strengthen your rotator cuff muscles. Come on to your hands and knees with your hands in line with your shoulders and your knees in line with your hips. As you inhale, sink your chest to the floor and tilt your buttocks towards the ceiling. Bend your neck back slightly, looking up at the ceiling. Let your chest fall gently between your shoulders to stretch the rotator cuff. Return to your starting position. Now curl your tailbone under and round your spine, bringing your chin towards your chest. Round your shoulders and take several breaths in this position. Return to your starting position.
Broomstick Stretch
This stretch focuses on the subscapularis and pectoral muscles. Place a broomstick or another type of long pole under your left armpit. Grab the top of the pole with your left hand. Hold the bottom of the pole with your right hand. Pull the pole forward with your right hand to increase the stretch on the shoulder. Repeat on the opposite side.
Pendulum Stretch
The pendulum stretch helps to increase mobility in your rotator cuff. Bend forward slightly at your waist. Lean your right arm on a table or counter for support. Swing your left arm around in a circular motion, starting with small circles, gradually increasing the circle's circumference. Perform the exercise on both arms in clockwise and counterclockwise directions.
