The Subscapularis Muscle Explained

Description: The subscapularis is a triangular muscle that covers the inner surface of the scapulae (shoulder blade)

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Role: This muscle stabilizes the scapulae and rotates the arm inwards. 

Potential damage: Due to its stabilizing role of pulling the bottom of the scapulae inwards, it can be trained to reduce the undesirable neck compression caused by upper shoulder and neck muscle tension.

Exercise: To activate the muscle, stand sideways next to a doorframe with your arm out, and a 90-degree angle at the elbow. With your hand relaxed, push your wrist gently into the door frame, using about 20% of your full power, then hold this light resistance for 10 seconds, and repeat 15 times. 

You should feel a gentle pulling at the bottom of your scapulae as you press the wrist forward against the door frame. 

 When doing this exercise correctly, you should experience the immediate relief of neck pain when gently rotating or moving the head, during and after training the subscapularis.

Progress:

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Time held for (if applicable):_____________________________________________

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