It helps your shoulder move and stay stable.

Tightness in this muscle can cause shoulder pain and stiffness.

Stretching the subscapularis improves shoulder flexibility.

Better flexibility means easier movement and less risk of injury.

This stretch is good for everyone, whether you're an athlete or mostly sit at a desk.

You can do this stretch before or after exercise.

Improved shoulder mobility makes everyday activities easier.

Regular stretching can help prevent future shoulder problems.

Listen to your body and stop if you feel any sharp pain.

Gain greater shoulder flexibility: This stretch helps your arms move more freely and easily.

Ease upper back and shoulder tightness: It can relieve that stiff, achy feeling in your shoulders and upper back.

Improve your posture: By relaxing your shoulder muscles, it helps you stand and sit straighter.

Prevent shoulder injuries: Regularly stretching can help protect your shoulders from getting hurt during exercise or daily tasks.

Boost overall shoulder health: This simple stretch contributes to better shoulder function and less daily discomfort.

Arm Up: Lift your right arm, bend your elbow, and reach your hand behind your back.

Grab On: Use your left hand to hold your right elbow or forearm.

Gentle Pull: Slowly pull your right arm towards your left side. Don't force it!

Hold It: Keep the stretch for 15 to 30 seconds. Remember to breathe in and out slowly and deeply.

Switch Sides: Let go and do the same stretch with your left arm. Do this 1 or 2 times on each side.

Important Tip: Deep, steady breathing helps you relax your muscles and makes the stretch more helpful.

Sitting Scapular Adduction: This exercise strengthens your upper back muscles. Stronger back muscles help your shoulders stay stable and improve your posture. Think of squeezing your shoulder blades together.

Exercise Ball Lat Stretch: This stretch focuses on your lat muscles (the large muscles in your back). Loosening these muscles helps your whole upper body feel less tight. You can do this by leaning forward over an exercise ball.

Back and Chest Stretch: This stretch helps loosen your back and chest muscles. It's great if you sit a lot, as it counteracts the effects of poor posture. Try reaching your arms out to the sides and gently leaning forward.

Combining these stretches can really help. Try them out to see what works best for you and remember to listen to your body.

Shoulder Stretch Behind Your Back: This stretch helps loosen up your shoulders by pulling your arms behind you. It's a gentler way to target the same muscles as the subscapularis stretch, but you'll be holding your arms differently.

How it works: Reach one arm across your back, then bring the other arm around to grab your first hand. Gently pull the top arm down, feeling a stretch in your shoulder blade area. This is a good way to improve your shoulder's range of motion.

Armless Prayer Stretch: This focuses on making your shoulders and upper back more flexible. You'll press your palms together in front of you and slowly lower your hands while pushing your chest forward.

How it works: Imagine you're praying, but instead of holding your hands up, gently lower them as far as you can comfortably go. You should feel a stretch in your chest and shoulders. This helps improve posture and relieve tension.

Both stretches can help you move your shoulders more easily and reduce muscle tightness. Try them both and see which one feels best for you!

Breathe Easy: Remember to breathe normally and deeply throughout the stretch. Holding your breath can tense your muscles and reduce the benefits of the stretch.

Correct Arm Placement is Crucial: Make sure your arm is in the right position. The stretch won't work as well if your arm isn't placed correctly to target the subscapularis muscle. Look up instructions with pictures or videos to make sure you are doing it right.

Take Your Time: Don't rush! Slow and steady stretching is more effective and safer. Rushing can lead to injury. Give your muscles time to adjust to the stretch.

This stretch targets a muscle under your shoulder blade that often gets tight.

Tightness in this muscle can lead to shoulder pain and stiffness.

Regular stretching helps keep your shoulders moving freely and comfortably.

To do the stretch, gently pull your arm across your body towards your opposite side.

Hold your arm with your other hand at the elbow, pulling gently but firmly.

Keep your elbow close to your body as you stretch.

Hold the stretch for about 20-30 seconds.

Repeat the stretch several times a day for best results.

Focus on proper form to avoid injury.

If you feel any sharp pain, stop immediately and consult a doctor or physical therapist.

Stretching regularly can help you stay active and enjoy life more.