Elbow drops below shoulder height
Changing the elbow angle shifts the target away from the subscapularis.
Overactive muscles
Latissimus dorsiTeres major
Corrective work
Foam RollLats↗StretchLat stretch (kneeling overhead)↗Mobility · Upper Body
Subscapularis Stretch (Wall)
Coaching cues
- Stand beside a wall; place the back of the hand against it at 90°
- Rotate the trunk away from the wall — external rotation stretch
- Keep the elbow at shoulder height throughout
- Hold 30–60 seconds; switch sides
Common faults 2
Shoulder shrugs during the stretch
Upper trap compensates as the internal rotators resist the stretch.
Overactive muscles
Upper trapeziusLevator scapulae
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗