Spry Juncture, LLC
How to Evolve Gracefully
Subscapularis
Region
Origin & Insertion
['Origin: Subscapular fossa of scapula', 'Insertion: Lesser tubercle of humerus']
Synergistic Muscles
['Pectoralis major', 'Latissimus dorsi']
Joints
['Glenohumeral joint']
Primary Actions
['Internal rotation of shoulder', 'Stabilizes humeral head']
Nerve & Spinal Segment
Upper and lower subscapular nerves
Brachial plexus; C5–C6
Interesting
Largest and strongest rotator cuff muscle. [Moore's]
Reversal of Action
Brace scapula while rotating torso
Common Dysfunctions
Anterior shoulder instability, poor internal rotation control
How to Stretch
ER stretch in doorframe or strap.
Trigger Points
How to Strengthen
Isometric and dynamic IR.
Concentric Action
Internal rotation of shoulder
Applications:
Provides anterior shoulder stability; often overlooked in cuff training
Eccentric Action
Control shoulder external rotation
Isotonic Action
Banded IR or cross-body resistance
Related Conditions
['Subscapularis tear', 'Frozen shoulder']
Isometric Action
Hold internal rotation under tension
Exercise Ideas
['IR against band', 'Isometric IR hold', 'Sleeper press']