When you have a sore shoulder, sometimes the subscapularis is the culprit. This muscle is part of the rotator cuff muscle group. It works to internally rotate your shoulder and works with the other 4 cuff muscles to stabilize the shoulder joint. Interestingly, the subscap is the largest and most powerful cuff muscle but is often forgotten when it comes to rehabilitation (as the focus is typically external rotation). Often this muscle is short, tight and weak and simply working on strengthening the subscap can help in many conditions of the shoulder including instability, rotator cuff tendonopathies/tears, impingement and bursitis to name a few.
When the initial stage 1 and stage 2 exercises get easier try this load bearing stage 3 strengthening exercise. Use a firm pillow or towel roll so that you can squeeze your forearms together and impart an internal rotation force through your shoulder joint. Slowly side your towel roll or pillow up and down the wall while keeping your scapular (shoulder blade) stabilizers active - ie keep your shoulder blades in a good strong position throughout the movement!
To make this harder, lean even more into the wall or try a 4pt or plank position on the floor to further increase the load and challenge.
Dynamic progression to follow.
For individualized guidance and care, visit one of Rebalance’s experienced physios or chiropractors.
29 окт 2024
