Home Hack to Release the Subscapularis

If your subscapularis is tight, it can create pain that feels like frozen shoulder. That's why you should try to release this deep rotator cuff muscle with self-massage techniques.

But if you can't reach over with your other hand, try using the end of a broomstick to help reach the subscapularis.

1. Reach your tight shoulder in front of you as far as you can to expose the scapula.
2. Now press the end of the broomstick into the muscle, aiming for the most tender spot.
3. Once you're hitting a tender spot, you can perform micro-movements by moving back and forth and side to side.
4. Or you can perform a pin and stretch by starting with your arm internally rotated, pinning down the muscle with the broomstick, then externally rotating the shoulder to help stretch it out.
5. Do this for 2-3 minutes a day to begin seeing results. #short