The subscapularis tendon is a newly recognized tendon that plays a role in the rotator cuff and shoulder biomechanics. It is one of four muscles that make up the rotator cuff, and helps the shoulder move in internal rotation.
A doctor will diagnose a subscapularis tear in a physical assessment. The doctor will determine if there is limited mobility and the shoulder’s degree of sensitivity. Subscapularis tears vary in type and severity, and are classified in four ways: partial tendon tear, complete tear of upper 25%, complete tear of upper 50%, and complete rupture of entire tendon.
Exercise will be helpful in strengthening your rotator cuff muscle once the subscapularis tear has been diagnosed and treated and four to six weeks of recovery have passed. Doing daily stretches and exercises will help prevent future tears and alleviate remaining pain.
Exercises to Help Shoulders with a Subscapularis Tear
After a subscapularis tear, there will be five phases that gradually help you regain the full range of motion and strength in your shoulder. The five phases include:
1.The maximum protection phase with passive exercises only.
2.The muscular endurance phase with introductory active exercises.
3.The muscular strength phase with resistance exercises.
4.Improved muscular strength and reintroduction to daily activity.
5.A return to normal sports activity.
Once you’ve made it to phase three, you can do these exercises at home daily:
Pendulum
This exercise will ease you into shoulder rotation.
Step 1: Place one hand on a counter or tabletop for support, lean forward and let your other hand hang freely.
Step 2: Gently swing your arm forward and back, and side to side. Repeat with your other arm.
Repeat these steps ten times, twice a day.
Passive Internal Rotation
This exercise is good for stretching your subscapularis and improving your range of movement.
Step 1: Hold a light pole, yardstick, or stick behind your back. Softly grab the other end of the stick with your other hand.
Step 2: Pull the stick horizontally so it is passively pulling one shoulder. You should feel a pull but not pain. Hold for 30 seconds.
Release and repeat on the other side. Do this for four repetitions for each side.
Internal Rotation
This exercise is an active exercise using a resistance band. This exercise will strengthen your shoulder muscles.
Step 1: Secure a resistance band to a door knob or table leg at hip length.
Step 2: Hold the band with your elbow bent at your side. Keep your elbow close and bring your arm across your body.
Step 3: Slowly return your arm to the starting position and repeat.
Repeat this on your other side. Do this for three sets with 8 repetitions on each side.
Prone Horizontal Abduction
This exercise will focus on subscapular control. It is meant to stretch and strengthen the subscapularis tendon.
Step 1: Lie face down on a bench or bed with one arm hanging off the side.
Step 2: Take the relaxed arm and slowly raise it straight out until it is horizontal with your body. Hold for 10 seconds.
Step 3: Slowly release to a relaxed position.
Repeat on your other side. Do this for three sets with eight repetitions each side.
Safety Considerations
These exercises are meant to relieve shoulder pain, and improve your range of motion. Make sure to maintain proper form when executing this exercise. Improper form may cause injury or pain. If you’re unsure of formation, watch yourself perform the exercise in a mirror, work with a physical therapist, or doctor.
If you experience pain during these exercises, reduce the weight and movement of your arms to an acceptable pain-free level.
If your pain persists, you may want to contact your doctor or physical therapist to discuss further actions to relieve your subscapularis tear pain.