The Rotator Cuff Muscles - Holding Your Shoulder Together (Subscapularis)
This week we return to the rotator cuff muscles in our shoulders.
As a refresher,
The shoulder is of our most mobile joints in the body. It can
Move your arms up and in front of your (shoulder flexion)
Behind you (should extension),
Out to the side (shoulder abduction),
In toward the body (shoulder adduction),
Rotating so your thumbs face down (internal rotation),
Rotating so your thumbs face up (external rotation), and
Moving in circles (shoulder circumduction).[i]
https://www.acefitness.org/fitness-certifications/ace-answers/exam-preparation-blog/3535/muscles-that-move-the-arm/
Because of all this mobility, the shoulders can be unstable.
The rotator cuff muscles help to
keep the arm bone in the socket of the shoulder as well as
move the arm and shoulder.[ii]
These are made of four different muscles including the (don’t worry there is no test on this!)
Supraspinatus,
Subscapularis,
Infraspinatus, and
Teres minor.
This week we will look at the subscapularis – the largest and strongest rotator cuff muscle.[iii]
The subscapularis is a triangular muscle that connects your ribcage and shoulder blade.[iv]
When it becomes tight it can cause
Neck pain,
Back pain,
Shoulder pain,
Wrist pain, and
Arm pain.[v]
What causes tight or weak rotator cuff muscles?
Most issues with the rotator cuff muscles are the result of an imbalance.
Most of our shoulder movements in involve pushing in front of us including
Driving
Desk work
Sitting or standing hunched over
Too much focus on bench press and ‘t-shirt muscles’ with no attention to the back muscles or rear shoulder muscles, and
Stress resulting in hiked and/or hunched shoulders.[vi].
Similarly, the subscapularis can become dysfunctional
with poor posture,
swimming,
racket sports, and
sleeping on the side on our shoulders.[vii]
Do I have tight/weak subscapularis muscles?
One way to check this is to look at your posture.
Are your arms and shoulders rolling inwards?
Another is to check your range of motion.
Can you comfortably reach overhead?
Lift-of test (Gerber’s Test).
While standing, place the back of your hand on the small of your lower back.
Try to move your hand away from your back.
If you cannot move far or at all, you may have subscapularis issues.
So I have tight or weak rotator cuff muscles, what can I do about it?
Firstly, if you are suffering pain, there are several medical causes, so please consult your health professional for advice.
Additionally, here are some things you can do to help with tight or weak rotator cuff muscles focusing on the subscapularis.
Mobility
Pendulum Exercise
Start from a standing position with your legs slightly bent and hip width apart.
Lean forward at the hips and allow on arm to hang freely.
Gently swing the arm in a circular motion drawing a circle on the ground with.
Repeat with the other arm.
https://www.medicalnewstoday.com/articles/324435#rotator-cuff-exercises
Self-myofascial Release (Self-Massage)
Subscapularis Muscle Release
Place the foam roller across the mat.
Place your arm above your head.
Lie on your side with the roller in your armpit region.
Lift your arm off the ground with the palm up.
Lean back and forward until you find a trigger point.
Hold for 30-45 seconds.
If you find any tingling or sharp pain, you may be on a nerve or blood vessel (there are many in this area).
Yoga
Cow-Faced Arms (with strap)
Place your strap or strap like thing (towel / belt / dog leash etc) over your shoulder.
Reach your left hand up in the air with your elbow near your ear.
Bend your left arm so you a patting yourself on the back…good job!
Now place your right arm in a cactus position (elbow out to the right and arm bent at 90 degrees). You palm should be facing forward.
Rotate the hand toward the ground (arm still at 90 degrees). You palm should now be facing backward.
Now reach your right hand toward your back with the palm still facing backward.
Grab your strap with both hands and see how close you can get your hands (ensure your head and torso remain upright)
https://www.athletico.com/2015/01/06/cow-face-arms/
Conclusion
The subscapularis is the largest and strongest of the rotator cuff muscles. The subscapularis can become dysfunctional
with poor posture, swimming, racket sports, and sleeping on the side on our shoulders and when it becomes tight it can cause neck, back, shoulder, wrist, and arm pain. These mobility exercises, self-massage techniques and yoga poses can help.
You can also get your FREE 2 week Recharge trial and we’ll go through these techniques with you.
The EVERYDAY can lead tight or weak rotator cuff muscles.
Come to Recharge and Move BEYOND the EVERYDAY.
[i] https://emedicine.medscape.com/article/1899211-overview
[ii] https://www.medicalnewstoday.com/articles/324435
[iii] https://www.physio-pedia.com/Subscapularis
[iv] http://www.nwpg.com.au/physiotherapist-blog/subscapularis-the-hidden-source-of-pain
[v] http://www.nwpg.com.au/physiotherapist-blog/subscapularis-the-hidden-source-of-pain
[vi] https://www.precisionnutrition.com/all-about-the-rotator-cuff
[vii] http://www.nwpg.com.au/physiotherapist-blog/subscapularis-the-hidden-source-of-pain