Exercise of the Week: Subscapularis Stretch

Level: Intermediate to Advanced

Specificity: Shoulder stability

Goal: Injury prevention

Muscles Used: Subscapularis, Pectoralis Major, Deltoids

Equipment: Broomstick

This week we'll continue our series on shoulder stability. The shoulder joint provides the greatest range of motion of any joint in the human body. Maintaining a healthy shoulder is crucial to success and longevity in volleyball as the shoulder is involved in all the major skills - serving, setting, digging, blocking and hitting. However, frequent use of a joint that provides such a wide range of motion can increase our risk for injury.

Any program designed to promote the health and longevity of the shoulder should include a balance of strengthening and stretching exercises. For many of us the value of stretching is often overlooked. One of my clients put it best - "stretching is like the flossing of the exercise world, it's something that we know we should do but don't do enough." If it's been a while since you've "flossed" your shoulders, I encourage you to try this weeks exercise.

The anatomy of the shoulder and rotator cuff can be seen here:

Our focus this week will be on maintaining/increasing the range of motion of the internal rotators of the shoulder, including the subscapularis, pectoralis major, and deltoid muscles.

Start position: Stand and hold a broomstick or pole in your left arm.



Place your left arm against your abdomen with your left thumb up, pinky down.

Raise your right arm and reach back to grab the broomstick with your right pinky up, thumb down. The broomstick should rest against the back of your right arm.

Position your right arm so that your upper arm (humerus) is parallel to the ground and your forearm is perpendicular to the ground. You should have a 90 degree angle at the elbow.



With your left hand slowly pull the bottom of the broomstick forward until you feel a gentle stretch along the front of the shoulder and underneath your right shoulder blade (scapula).

Hold the stretch for 15-30 seconds and repeat 3-5 times.

Stretching is best performed at the end of a workout after you are thoroughly warmed-up. Include the Subscapularis stretch 2-3 times per week when you get back from the beach and while you're at it, sweep up all that sand you just dragged in!

Thanks for reading and be sure to check back next week for part III of our series on shoulder stabilization for injury prevention.

See you on the beach!

Eric Hand, MA, CSCS

Exercise Physiologist and Strength and Conditioning Specialist
Fast Twitch Fitness

"We're all athletes. Some of us are just farther along in our training."

Exercise pictures from www.floota.com