The Subscapularis… The Underrated Rotator Cuff Hero

Written by Calvin Thai PT, DPT

Recently, I started playing tennis again (after a 10 year hiatus) just because I want to pick up another hobby once the weather gets nicer. So what did I do? I started taking some lessons twice a week and it’s been a blast! The bad part, I forgot how much it irritates my shoulder. So I did what every PT does, self diagnosed into the obscure realms of research.

Guess what? I think I found the missing piece of the puzzle when it came to my own shoulder prehab and workouts that I want to share. Through all the videos you see online for rotator cuff strength or shoulder stability, most of them focus on external rotation. I did the exact same and yet my shoulder problems never truly went away. I even stopped seeing progress.

The missing piece? It was working out my Subscapularis. For those that don’t know, the rotator cuff is made up of 4 muscles that, in combination with each other, create stability for your shoulder joint. Two of them work on external rotation, and one of them is the workhorse for the internal rotation (subscapularis). I became so obsessed with the two muscles that did external rotation that I completely forgot about the subscapularis and ignored it for years. 

Two weeks of actively strengthening the subscapularis and BAM my shoulder was no longer getting irritated after my lessons. So this is your note from someone who thought I was doing all the rehab exercises correctly, TRAIN THAT SUBSCAPULARIS!

Let’s chat! Book an assessment and let’s get you back to feeling good in your body.

No referrals, no waiting, just answers. Did you know that we offer free 1-on-1 injury screens? Wattage Physical Therapy will take an in depth look at your ergonomics, posture, muscle tone, muscle weaknesses, and movement patterns to create a plan for YOU. If this article intrigues you, you can directly email me, Calvin at Calvin@wattagept.com. I would be happy to help you start the process of living a life free from pain.