Plus de 3.261.345 clients satisfaits
N° 1 en Europe du fitness à domicile
Faites confiance à nos clients
Actuellement, 92.104 évaluations de produits
66 magasins en Europe Chercher un magasin
stores
Acheter en toute sécurité
Votre commande est sécurisée par un cryptage 256-Bit-SSL.
Corporate Video
Fitshop en chiffres
  • N° 1 en Europe du fitness à domicile
  • Plus de 3.000.000 clients satisfaits
  • Plus de 7000 articles
  • 66 magasins
  • 75 techniciens

The subscapularis muscle

(M. subscapularis)


 

Being a skeletal muscle in the shoulder, the M. subscapularis covers completely the inner side of the shoulder blade and gets with its tendon to the little hump of humerus and inside of diaphysis. Together with three further muscles (M. supraspinatus, M. teres minor, and M. infraspinatus), the M. subscapularis builds the rotator cuff and stabilizes the humerus in the socket. The shoulder joint only has small portion of osseous structures and is mainly secured by surrounding muscles. Because of low osseous guidance, it is the most flexible ball and socket joint of human body.
The M. subscapularis is the strongest inside rotator of the shoulder. In addition, it can bring the arm towards the body (adduction) with its lower part and abducts the arm with its upper part.
By means of the wide final tendon, the muscle provides an important protection from luxation (dislocation) of humerus.

All muscles of rotator cuff tense the joint capsule of the shoulder and give it additional stability.

The M. subscapularis as well as whole rotator cuff are strongly demanded by sports of great range of motion (tennis, swimming, throwing disciplines, and playing sports).
 

 

 

The M. subscapularis

 

Origin:

Front of shoulder blade (Fossa subscapularis)
 
Base: Little hump on the head of the humerus and inside of diaphysis (Tuberculum minus humeri and Crista tuberculi minoris)
 
Function:

Inside rotation, adduction, stabilization
 
 

 

 

Exercise example

 

 

Inside rotation at the 
cable pull station

 



Course of motion:

  • Stand in front of cable pull station (shoulder axis vertical to cable pull)
  • Bring pulley to height of elbow
  • Grasp the handle with inside hand, thumbs show upwards
  • Angle between upper and forearm is 90° (forearm is horizontal to the floor)
  • Elbow and upper arm are fixed to the body
  • Hand is brought in front of the body against resistance of cable pull
  • Upper arm rotates inwards in the shoulder joint

 

Breathing:

  • Exhale for inside rotation
  • Inhale while returning the hand

 

Advices of proof:

  • Avoid taking a swing
  • Fix upper arm to the body
  • Mind slow and controlled course of motion
  • Maximum range of motion

 

Alternatives:

  • Inside rotation with the Thera-Band

 


 

Because of low osseous guidance, the shoulder muscle makes a great contribution to flexibility and stability of the arm in the shoulder. The rotator cuff participates disctinctively to all daily motions of the arm. Besides inside rotator, the antagonist should always be exercised as well for a well-balanced stability. Following workout equipment can be used for strengthening the M. subscapularis:

 

 

back to muscle guide overview

Top Haut de page   imprimer print
Service et conseils personnalisés
Fitshop
N° 1 en Europe du fitness à domicile
8 conseillers
se tiennent à votre disposition par téléphone
278 623 31
info@fitshop.lu