5 Exercises for the Subscapularis Muscle (Rotator Cuff Rehab) 

I had a rotator cuff injury and used these specific exercises three days a week for six weeks and it really helped. Thank you for doing this video

Thank you for excellent work.

Just wanted to drop my thanks for this! I'm working with an older client who has some subscapulari/subdeltoid bursitis and these are going to be so great for her to work her way into machines from resistance bands.

Thank you, I love that these excercises are so precise. I've had several problems with shoulders lately, tried stretching and general sets for shoolders, but it's the strengthening excersises that target specific muscles that have finally worked.

I’m a PT this is amazing! Learned so much for progression! TY

I have pain doing all these exercises around my shoulder. But I know they are the good type of pains when the exercises are done in the right way .These exercises are kind of new to me. I’m gonna keep some practicing them.

Had a hard fall at my community garden plot 7 weeks ago when i got hung up stepping over chicken wire fence...should've had a gate...will now! Luckily no labrum (SLAP) tear which i suspected, but MRI shows "low grade" subscapularis tendon tear. Had my first PT session a few days ago which helped. Hope this heals without surgery! Watching you and going to charge hard through all necessary rehab!!

Chronic pain with golfing/mountain biking. Checked up to date for impingement and started routine for 1) scapular stability 2) rotator cuff strengthening 3)supraspinatus 4) external rotators 5) subscapularis. Up to date was limited on subscapularis exercises so thanks for video. Not sure if i have impingement or chronic rotator cuff but I think covering these 5 groups would cover both.

It’s all about the shoulders in my world. Again, another excellent video. Thanks!

I’ve just found out that I have a subscapularis tear (after a year of pain!) Thanks so much for this video. I’m hoping this will keep me away from needing surgery! 🙏😊

Thanks so much for these amazing exercises and knowledge! I feel so much better after only 2 days

Спасибо, доктор Том, классная техника-реабилитация

Thank you, these exercises have really helped me alot. Should I do them every day or every other day?

Thank you for the exercises I have been dealing with a lot of pain. I will definitely give these a try.

I underwent a right shoulder mri due to an acute pain with some particular weight lifting exercises and the report was as follows Absence of the normal shape of the tendon of the supraspinatus muscle. This constitutes partial thickening of the muscle tendon, and is accompanied by partial obliteration of the fat pad separating the tendon of the supraspinatus muscle from the deltoid muscle, a thin effusion in the subacromial port and inside the articular cavity, and edema in the adjacent soft tissue levels, which does not express damage. In the trochanteric sleeve, the Injury Cef Rotator appears to be a rupture of the supraspinatus tendon. Spenatous Partial Tear This is accompanied by hypertrophic thickening, frank hypertrophic degeneration of the clavicular-acromial joint, with protruding rostral growth in an inferiorly protruding manner, causing impingement and attack on the upper edge of the supraspinatus muscle, and with heterogeneous thickening of the anterior scapular capsule, with tender extra-articular effusion and edema at tissue levels. Softness refers to damage to the tendon of the subscapularis muscle. The rest of the bony and soft tissue structures in the shoulder appear to be within normal limits. Any ideas

first three suitable for rehab, so is presented. 1:00 int rot w shoulder in neutral 2:00 int rot w shoulder in 90 deg abduction 3:00 int rot in front of body w shoulder in 90 deg flex 3:50 shoulder press w band supply tension to arm 4:40 chest press

thanks so much

Thank you very much. I am currently doing physical therapy for a subscapularis repair (and biceps tenodesis), this is great

Amazing, thanks to your videos ,I'm getting things narrowed down to the issue I'm having with my left-shoulder but I'm not exactly sure what it is just yet. I commented on another rotator-cuff related video you did, and was finding some improvement from the exercises you laid out though the issue persists. In this video, it's exercise 3 that is the absolute worse issue for mobility and source of pain! Holding my arm in that 90 degree position, it's hard to rotate my arm down to where my palm is facing the floor, and then when I slowly get it there, I come back up to about 60 degrees before it 'grabs' and is painful. The first exercise is no problem at all, with my elbow at my side and shoulder in neutral position. Exercise two I can do though I can feel the tightness in my shoulder in the starting position and then a little again once I've reached full rotation even without the resistance band. Exercise four and five are no problem at all! if you have any thoughts on my symptoms, I'd appreciate the feedback. Just one one more thought, I am a guitar player by trade and at the height of my issue a few weeks ago , it was hard for me to even reach out my arm in a seated playing position to even get my hand on the guitar neck! That particular issue is fine now thankfully!. I've been weight training in the gym for the past year and I'm wondering if it has something to do with a chronic issue of lack of mobility in my shoulders and then training on top of it? Thanks again for the BRILLIANT channel!!

This is what I need. Good job

Great video, thanks!

Thank you! These are great exercises. The only one that was difficult was the sitting press. Ouch! It was the most painful. The other exercises felt slightly uncomfortable.

This might sound odd, but I wish your shirt was of and the video was taken a bit from the side. I really need to see what your scapula is doing for knowing the details of how to do these. Especially the third one.

Thank you man.

Thank you for the video!

Who else came here after getting fumbled at armwrestling 🙋

Thank you for the great tutorials and thorough explanations/demonstrations. I have a history of multiple subluxations and have had surgery to insert anchors in the joint. Nevertheless, I suffer from returning pain in the front of my shoulder joint. It feels like the pain arises "deep" in the front of the shoulder joint. The pain is very evident when I attempt throwing motions like you demonstrated in the beginning of the video, or attempt to lift objects with my arm straightened towards my front (not an issue when I try to lift things laterally). Whether I do external or internal rotation exercises, including the ones you show here, I only experience little or no pain, but for several days after I feel great discomfort and pain "deep" in the front of my shoulder joint. Sometimes, even the gentle motion of stroking my cat causes pain in the joint! What do you think could cause this kind of recurrent pain deep in the joint on the front of the shoulder?

Hey, loving the videos. Really learning a lot. I was wondering if there was a list of the actual names of these exercises at all so that I can put a name to them if I’m ever to use them for my personal training clients. Thanks

Recently started workout out. My right shoulder has always given me issues but I never noticed how bad until I started lifting weights and comparing sides. I saw my doctor, got a X-rays and was told I’m fine. Asked for physical therapy and that therapist didn’t even spend 5 minutes looking at my shoulder before handing me a pamphlet to fix scapular winging. I’ve always been able to pull my shoulder out of socket when it’s relaxed. My pec on that side won’t grow, the back of the shoulder hurts when I try pulling it back. The therapist said it’s probably something genetic and not to worry about the dislocating. So here I am trying to find my own way.

Thank you!

I have a "Partial thickness tear" in my Subscapularis tendon. These are good exercises but no mention of pain management.

Nice presentation

Thanks for the video! Great content and ver helpful! I injured my right shoulder during skiing and I haven’t been able to bench for 2 months now. I did the belly button test realized it’s my subscapularis issue and these exercises actually helps. One quick question, how long does it usually take to get back to normal? ( be able to bench without pain)

Thanks for the excercises. I’m a little confused about the fourth one however, as it’s not completely clear where the elbow should be placed in this exercise. Is it supposed to be out or in line with the side of the body? Ideally could do with seeing this exercise filmed face on rather than from the side. I know how important these small details can be in terms of not making the problem worse, and would be grateful for some feedback. Thanks

The first exercise does not isolate the subscap, from the pect. There are videos that show how do it, with a small modification.

EXCELLENT VIDEO. I have an unstable shoulder and also my shoulder blade grates against my ribs... you can hear and feel it when i shrug shoulders. I'm trying to get my shoulder more stable for doing yoga and pushups. any other suggestions. i am going to try those exercises having that set up ---a bench and the resistance tubing in the gym at my apartment building (for people 55 and over -- I'm 76). So you suggest other videos. (I used to have a newspaper route many years ago and would throw papers out of my car.)

Hey thanks for the great video!. I'm diagnosed with Subscapularis tendonosis. Are these relevant for the rehab?

Oh this is interesting! I've had shoulder PT earlier this year, and when they tested me, the one exercise my shoulder DIDN'T like was internal rotation. PT basically ignored it. Lo and behold, I suffered an anterior dislocation shortly after .. So I found a different PT but again the focus has been on external rotation and abduction/flexion, which basically feels okay. I will share this video with my PT and hope to generate a constructive conversation. But it sounds like the bottom line is that the subscap actually provides stability for internal rotation? This is the first time I've heard that! Thank you!

Bro I love you

I got an idea to help this wonderful video . Exercises are amazing, but can you show where you set up the band? Btw should I feel slight pinching? I tiny bit of crunchy too?

This is a great Tutorial! On the first exercise I hear a little crunching noise in my Scapula as I rotate in... but there's no discomfort. Should this sound concern me?? Thanks very much!

Thank you for the great video! Detailed instruction for each of the exercises. I am wondering how did you anchor the tube band to the rack? I have a similar set of tube bands at home but i am still exploring some ways to anchor them.

Great video as always. I just have a question, since I don't know as much as you, but if internal rotation hurts my shoulder why should training internal rotation help? Thanks in advance!

Oh one more question. Why 3 sets of 10? And how should the 10th rep feel like? I assume we are focussing on the eccentric in order to achieve hypertrophy and therefore make the subscapularis stronger after there was some damage?

Thank you for sharing this information. Can pain in the armpit come from the subscapularis muscle?

I got a subscapularis tendon tear only 3mm. Assume this would be the video to watch??

Could you suggest some exercises for Pectoral muscles, my Pectoral muscles are tight

The last one is what I need. My problem is training the muscle up and my left is so unstable internally rotated in the position necessary for transiting from pull to push

i think i may have actually injured my subscap (AND supraspinatus) from playing drums!..🤦🏼🤷🏽‍♂Thanks sooo much!! I think my issue is that, like most humans, you get going practicing… and then you push beyond your level (which is a refusal to exhibit PATIENCE). This requires force… as opposed to RELAXED, patiently earned, ability. Then tension… and then I guess this injury. Im still strategically removing/altering activities to verify my hunch on it being drums. PS i actually think it’s french grip.. for any drummers out there.. its odd and unnatural I feel.

Great video many thanks, I had surgery 9 weeks ago to reattach my subscapularis. I have almost full movement of my shoulder/arm and am going thru a process of trying to build strength in my arm. I did a dry run of the exercises without the band - and I wonder if at this stage I should be exerting too much pressure on the shoulder by using the band.? Also when doing these exercise my shoulder creaks as the tendons do their work - I am told that this is normal, and is likely not to get better - your experience?

Is it supposed to hurt doing these?

I'm thinking all my weakness has to be in my scapula. It's hard to keep my shoulder blade in my right side tucked. So I'm gonna dedicate ends of workouts to these muscles for health :)

Are you prescribing these for people with full subscapularis tears, or for people who are recovering from surgery? How would doing these with a tear do anything other than worsen the tear??

Your video is excellent, and your demonstration of how to do the exercises is clear and concise. I'm going to have a reverse total shoulder done at the end of September. Since part of the surgery will involve cutting the subscapularis, I am doing these exercises daily as prehab for the surgery. My subscapularis and delts are okay, but my supraspinatus is gone. How much resistance would you recommend? That is, should the last few reps be hard (not paiful, but challenging), and should I try to increase the reps/resistance over time? Any suggestions you have would be greatly appreciated. Thanks so much, Dave

That was good using the tension, I have been trying to get my usually flexible shoulder loose again. Had a crash and it's still not working right after 6 months. The ligaments are in tact, it seems more like impingement. Anything else would help, thank you.

thank you! Should the second exercise cause discomfort? Is the tension perhaps too strong? The first exercise I no longer feel anything or have any benefit.

Is there any warmups to do before do these exercises...???

Amazing video.. could subscapularis pain be mistaken with ac joint point? I have pain there for the past month but the doctors, physios and x-ray showed that my ac joint is fine. I have a lot of discomfort and “ tearing “ sensation there.. especially when i put my elbow tucked in to the side abd lift it at 90 deegres in front of my head. What could be if it’s not my ac joint? Thank you again for amazing videos!

Why do I experience so much clicking/discomfort on the second movement? Any idea what my diagnosis may be?

I have a rotator interval tear. Will these make it worse? I have surgery in 6 months. I want to control the pain and regain some stability

How long after rotator surgery do I need to wait to do light weights? November was my surgery. Thanks in advance...

Hi sir and thanks for the video. I get pain under the right armpit. Pretty excruciating. It’s a bit better today, but it’s under my armpit and when I blow my nose or laugh it hurts under the armpit and towards the right breast, but within. Is this subscap? If I lift my arm to put a bowl in the microwave I get pain in the armpit as well. I was doing barbell shrugs in the gym. I can’t think of what else caused it. Thoughts? Thanks

How often should these exercises be performed during rehab? Once per day?

How long does it take for a strain in the subscapularis muscle to heal?

Should one do this exercises after surgery or are intented for rehabilitation without surgery?

Hello Doctor. May I please ask your view/opinion of the standing dumbbell upright external rotation? Thank you!

On the third exercise, my elbow sticks out. I can't really get it elevated and in front of me. How can I get this elbow moving? Seems I have issues also with external rotation and supination especially in extension in front of me and elevation. Any insights you could offer are appreciated.

I’m a quadriplegic. What should I use to hold with my palm, for I am thinking fixing subscapularis needs to use the wrist?

Can I do this while my shoulder is in pain?

Hello sir I’ve had chest tightness alot on the left side above oblique under the pectoral. Could this be because I’m right handed and use my right arm/hand more. Everyone says it’s shoulder pain but could it be that the obliques are overused because of this muscles weakness? Gp’s said it’s in my mind, physio said nothings wrong and chiropractor said my core muscles seam weak same with neck muscles. I have a feeling because when I do hedge trimming I could be using my right muscle more meaning the other is out of balance? Really counting on your reply to help. I will try to do these exercises in the mean time but I only have a dumbbell so if it’s doesn’t work I’ll get to the gym asap. Do you do private consultations? I will check your info! Thanks

Will this work for boxing?

How many times a week should you do these exercises?

Should I be using ice/ heat on my shoulder before or after these exercises?

There are other muscles that rotate the shoulder inwards

Are those exercise supposed to hurt when doing them?

Can one feel pain in the side delt with this condition?

I have both shoulder partial subscapulris tears

How frequently would you recommend doing these exercises in the rehab phase?

Are the first two exercises basically the resistance band version of the first two dumbell exercises on your "3 Shoulder External Rotator Exercises" video? I ask because I would rather do these version than the dumbell versions, but I still want to workout my Infraspinatus and Teres Minor.

Do you recommend the first exercise (shoulder internal rotation) for supraspinatus tendonitis as well?

I feel like my pain is below my scapula on my mid-back. It’s the strangest pain that aches whenever I pull (like for rows).

I am unable to do an uppercut motion with my left arm with the elbow staying in front of the body (it always flares out to the side). My shoulder blade rubs my ribs on overhead movements. Extreme external rotation weakness and none of the exercises improved strength. Not sure what to do at this point please help.

I do weightlifting and I thjnk I have a subscapular issue. Alot of pain sometimes on the rear delt area. Also supraspinatus problems. Is this subscapularis

Can i add weights on these ? Like thr equipments in gyms with bars

Is it good for throwing velocity

Can these be done using the cable machines in the gym, 2.5kg pin loaded plate is the lightest. I have pain when doing the belly test and bear hug test. I can do the low elbow position rotation on the cable machine wtih mild pain of say 2 to 3. Im not sure if this is ok or too heavy.

Should You do this on both sides ? Even tho the inury is only on one?

Hi Tom I injured my shoulder. In the first exercise you show the front of my shoulder hurts when I do the exercise facing the opposite direction so when I abduct my shoulder - having tension on the band when I externally rotate my shoulder instead of internally rotating my shoulder , it hurts. Also if I lie flat on my back on the floor with my arms in cactus position and try to keep the back of my arms on the floor the front of my shoulder hurts at the beginning of straightening my arm over my head with the back of my arm on the floor. I seem to have more pain when my shoulder Is loaded in external rotation. Do you have any videos that would address that problem?

I do javelin throw, I trained throwing after a match and my shoulder started clicking the next day. It is when my arm is abducted and exo rotated. When I want to rotate my arm external to throw the javelin i have a clicking noise. Fysil says I gotta strengthen subscapularis. Is this true?

can a subscap muscle strain keep you from rotation of the arm forward and backwards (arm windmills)?? patient has ROM until the upper end of arm extension while rotatiing then it feels like a "bump" it has to get over.

Hi, I have a question if possible. I do have shoulder/rotator cuff issues. I have a tear & impingement in my supraspinatus . My question though is about the subscap. How do you know if the subscap is just tight or weak? One pt mentioned the subscap isn’t always the reason for tight internal rotation. He said the lats and the pec major have way more pull than the Subscap and that the subscap is actually weak. He said the subscap usually gets the blame when it could very well be the other 2 muscles that is inhibiting the subscap. I had adhesive capsulitis some 20 years ago and after four or five months, I got back my full range of motion or at least I think I did. I wasn’t having anymore issues. Now fast-forward 20 years and I do have shoulder issues and I do have rotator cuff issues. I’m just wondering if I should be strengthening the subscap or focusing on the pecs/lats. This is causing a lot of issues w/my left shoulder. Any shoulder strengthening exercises seem to be inhibited by something. Hopefully you’ll understand what I’m trying to say. Thank you if you do respond.

What if we do with a dumbbell?

I can't do shoulder internal rotation and have limitation what do you suggest to improve that?

Wow I have front shoulder pain. I actually do the exact opposite of this lol cause thought it'll round shoulders. I got cervical spyndnois. I fixed my wing scapula. Do you think this video is helpful for me?

Hello thank you for this video. I had injury on bench press when I wasn't able to rack it back because of heavy weight, I had to fully lengthen my bench press position and hurt my rotator (and able to rack it back properly). Now every time I fully extend my arms forward, I feel hurting pinch, and later learned it was subscapularis that got hurt and not my deltoids. I will try these exercises.

why does it matter with different positions? isnt internal rotation same whatever position?

Sir are these exercises helpful in subscapulari tendonosis?

What about subscap pull ups are they good?

🙏🏻🙏🏻🙏🏻🙏🏻🙏🏻🙏🏻🙏🏻

2:40 this exercise is quite painful to me