Muscle Breakdown: Subscapularis
Table of Contents
What Is the Subscapularis
The Subscapularis is one of the muscles of the rotator cuff. It is the largest muscle of the Rotator Cuff and the most superficial of this muscle group.
Subscapularis Muscle & Cadaver
Subscapularis Function
The main function of the Subscapularis is to internally rotate the arm. The Subscapularis also helps to stabilize the shoulder as it goes through various movements.
Subscapularis Origin And Insertion
Subscapularis Origin
The origin of the Subscapularis is the Subscapular Fossa of the Scapula.
Subscapularis Insertion
The insertion of the Subscapularis is the Lesser Tubercle of the Humerus.
Subscapularis Innervation
The Subscapularis is innervated by the Upper and Lower Subscapular Nerve.
Subscapularis Action
Some examples of actions that the Subscapularis produces includes,
Arm swing when walking
Stabilizes the Humerus when throwing, pulling or performing overhead movements
Reaching for high objects
Subscapularis Pain
Pain in the Subscapularis can be the result of multiple different factors such as muscle strains, tears, bursitis and general overuse of the Subscapularis. It is important to allow all of the muscles in the body to rest and recover after strenuous activity. Pain in any muscle is an indication that you should take a rest and allow the body to recover.
Subscapularis Tendon
The Subscapularis tendon comes together with the other tendons of the muscles of the Rotator Cuff to form the Rotator Capsule. The Rotator Capsule helps to keep the Humerus in its socket, stabilize the Humeral Head and prevent dislocation of the shoulder.
Subscapularis Tear
Symptoms of a tear to the Subscapularis include pain in the front of the shoulder, weakness of the arm, and possible clicking of the shoulder. When compared to muscular tears in the other muscles of the Rotator Cuff, the Subscapularis also has additional symptoms that are unique. These symptoms include,
Biceps weakness
External rotation of the arm without conscious movement
Cannot reach for your back pocket or towards the back
Pain under the Clavicle
The most common cause of a tear to the Subscapularis is sudden injury. This can occur when the arm has been overstretched or received sudden severe trauma. Your doctor will perform different manual tests such as a lift-off test or belly press test to determine if it the Subscapularis or another muscle that is causing you pain.
How Long Does It Take For Subscapularis To Heal
Recovery time for a Subscapularis tear depends on the severity of the tear. For small, partial-thickness tears, the tear can be treated at home with rest, ice and anti-inflammatories and typically heals in 3 months. For full-thickness tears, the tear should get better within 3-6 months. After 6 months of conservative treatment an no improvement, your doctor may recommend surgery to the Subscapularis. Surgery is also an immediate option for Subscapularis tears that cause significant impairment.
Subscapularis Bursitis
Subscapularis Bursitis can occur when the Subscapular Bursa becomes inflamed. Causes of inflammation include overuse of the shoulder in movements such as throwing, lifting or reaching and having Arthritis. Symptoms of Subscapularis Bursitis include pain and discomfort in the shoulder, especially when raising the arm. Treatment for Subscapularis Bursitis is conservative and involves rest, ice, heat, anti-inflammatories and physical therapy.
Subscapularis Exercise
Internal Rotation
Belly Press
Lift-Off
Internal Rotation
Internal Rotation can be performed using a cable machine or resistance band. Set the pulley to elbow height or anchor a resistance band around elbow height. Hold the handle or end of the band with the side of the body that is closest to the machine or anchor. Keep the elbow tight to the body and begin to internally rotate the forearm. Repeat this movement for 3 sets of 12-15 reps.
Belly Press
Anchor a resistance band around a support at elbow height. Hold the resistance band in one hand with the elbow at 90-degrees and the palm of your hand about 6 inches away from the belly. Press your hand towards the belly to perform the movement and then return to the starting position. Repeat this movement for 3 sets of 12-15 reps.
Lift-Off
Stand tall with your feet shoulder-width apart. Bend forwards slightly at the waist. Place one hand behind you around the middle of your back where your belt would be. Lift your hand off the back without moving your arm or elbow. Return the hand to the starting position and repeat the movement for 3 sets of 12 reps. You can hold a chair I front of you with the inactive arm if you require additional balance.
Subscapularis Stretch
Subscapularis Stretch
Door Stretch
Subscapularis Stretch
To do this stretch you will need a dowel or stick. Place the dowel behind the back on the right side of the body so that it is parallel to the body. Your right hand should be holding one end of the dowel with the elbow in line and beside the shoulder. Your arm will resemble you trying to scratch your shoulder. Grab onto the bottom of the dowel with the left hand coming across the front of the body. Lift the dowel with your left hand towards the ceiling, you will feel a stretch in the right shoulder. Hold this position for 30 seconds and then switch arms.
Door Stretch
Stand in a doorway and place one arm on the wall. Your arm will be fully extended (no bend in the elbow) and there should be a 45-degree angle at the shoulder. Push the chest forwards into the doorway to increase the intensity of the stretch. Hold this position for 30 seconds and then switch sides.
