Full Body Stretch Routine
Chest & Shoulder Stretches

Subscapularis Stretch

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IN THIS LESSON

This stretch targets the subscapularis, a deep and powerful internal rotator muscle of the shoulder cuff. Releasing this often-tight muscle is critical for improving shoulder health, increasing external rotation, and alleviating symptoms of shoulder impingement.

Variation 1: Doorway M.E.T. Stretch

Step 1: Get into Position

  • Stand in an open doorway, facing parallel to the opening.

  • Bend your right arm to a 90-degree angle and place the back of your hand and wrist against the doorjamb. Your elbow should be tucked in at your side.

Step 2: Apply the Muscle Energy Technique (M.E.T.)

  • Activate: Gently press the back of your hand into the doorjamb, as if trying to bring your arm toward your body's midline (internal rotation). You will feel a light contraction in the front of your shoulder/armpit area. Hold this gentle push for 5-10 seconds.

  • Relax & Stretch: Completely relax the push. As you exhale, keep your arm in place and take a small step or turn your body slightly forward and to the left, away from your arm. This will increase the external rotation and deepen the stretch.

Step 3: Repeat

  • Repeat this "activate-relax-stretch" cycle 2-3 times on the same side.

  • Gently release and repeat the entire sequence on the left arm.

Variation 2: Strap M.E.T. Stretch

Step 1: Get into Position

  • Stand with good posture. Bend your right arm to 90 degrees with your elbow tucked in at your side.

  • Drape a stretch rope or strap over your left shoulder and around your back.

  • Tuck your right elbow inside the strap, and grasp the other end of the strap with your right hand. Your left hand can hold the strap on your left hip to create an anchor.

Step 2: Apply the Muscle Energy Technique (M.E.T.)

  • Activate: Gently try to bring your right hand toward your body's midline, using the strap as resistance so that it doesn't move. Hold this light contraction for 5-10 seconds.

  • Relax & Stretch: Completely relax the effort. As you exhale, use your left hand to gently pull the strap, which will guide your right arm further backward into external rotation, deepening the stretch. Keep your shoulders square to the front.

Step 3: Repeat

  • Repeat this "activate-relax-stretch" cycle 2-3 times.

  • Gently release and repeat the entire sequence on the left arm.