The subscapularis is a deep muscle on the front side of your shoulder blade, between the scapula and rib cage.

Raise the arm on the side you are working and bring it across your body or behind your head to open up the shoulder. Feel along the inner edge of your shoulder blade, then move slightly forward toward your armpit. You are aiming for the space just underneath the shoulder blade, not the chest or lat.

This area usually feels dense or tender. Place the ScapStick ball there and apply light pressure against a wall or floor, increasing slowly as the muscle relaxes.

Hold the ScapStick across your body with one arm bent and lifted. Use the opposite hand to gently pull the stick across and slightly upward. This opens the shoulder joint and stretches the front of the shoulder, including the subscapularis.

Move slowly and stay relaxed. You should feel a deep stretch, not sharp pain. This is best used before training or recovery work.

Place the ScapStick ball on the front of your chest just below the shoulder, where the pec muscle meets the shoulder joint. Lean into a wall or floor and apply gentle pressure.

Slowly move your arm through a comfortable range of motion to help the muscle release. You should feel pressure in the chest and front of the shoulder, not the neck. Slowly massage down the biceps and forearm.

Hold the ScapStick with a wide grip, wider than shoulder width. Keeping your arms straight, slowly lift the stick overhead and continue moving it behind your body as far as comfortable.

This opens the chest and stretches the pectoral muscles and front of the shoulders. Move with control and stop before pain. Use it as a warm up or post training stretch.

Place the ScapStick in front of you and rest one hand on the ball end. Keeping your arm straight, hinge forward at the hips and let your chest drop.

You should feel a stretch along the side of your back and under the arm. Breathe deeply and keep the stretch smooth and controlled.

Place the ScapStick across the back of your neck and shoulders, holding it wide with both hands. Stand tall with your core engaged and hips facing forward.

Slowly rotate your upper body side to side while keeping your lower body still. Move with control and rotate only as far as comfortable to improve upper back and trunk mobility.