Exercise guide
Stick Subscapularis Muscle Relax
- Intermediate
- Isolation
- Timed hold
- Shoulders
- Upper arms
- Waist
This mobility drill targets the subscapularis to improve internal rotation and alleviate shoulder tightness, which is crucial for overhead stability and injury prevention.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand upright with your feet shoulder-width apart and your core engaged.
- Place the arm you want to stretch behind your back, with the back of your hand resting against your lower spine.
- Hold a stick or PVC pipe vertically behind your back with the lower hand.
- Reach your opposite arm over your shoulder to grab the top of the stick.
How to do it
- Gently pull the top of the stick forward and down with your upper hand to increase the internal rotation of the lower arm.
- Inhale deeply as you find the initial stretch, and exhale as you slowly increase the range of motion.
- Hold the stretch for 30-60 seconds while maintaining a steady, controlled breathing pattern.
- Slowly release the tension and repeat the process on the opposite side.
Form checklist
- Keep your chest tall and avoid rounding your shoulders forward.
- Ensure your neck remains neutral and your head does not jut forward.
- Keep the shoulder of the arm being stretched pulled down and away from your ear.
- Stop immediately if you feel sharp or pinching pain in the shoulder joint.
Pro tips
- Use a contract-relax technique: gently push your lower hand back against the stick for 5 seconds, then relax and pull deeper into the stretch.
- Focus your mind on the front of the shoulder blade, visualizing the muscle lengthening as you exhale.
Make it harder
- Gradually slide your lower hand further up your spine toward your shoulder blades before applying tension with the stick.
- Perform the stretch while standing with your back against a wall to ensure your spine and head remain perfectly neutral.
Frequently asked
- What muscles does the stick subscapularis muscle relax work?
- The stick subscapularis muscle relax primarily targets the rotator cuff, and also works the abs, lats, and serratus anterior as secondary muscles.
- What equipment do you need for the stick subscapularis muscle relax?
- The stick subscapularis muscle relax requires no equipment — just your body weight.
- Is the stick subscapularis muscle relax good for beginners?
- The stick subscapularis muscle relax is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.