How to use

ScapStick Use Guide

Follow each exercise below to relieve shoulder tension, restore mobility, and activate the subscapularis.

Exercise 1

Subscapular Release

Subscapular Release illustration
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Directions

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.

2–3 sets 30–60 sec per side
Tip Start lighter than you think you need. The subscapularis is sensitive — ease in and increase pressure gradually.
Exercise 2

Serratus Scoops

Serratus Scoops illustration
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Directions

Place the ScapStick ball high in your armpit against your rib cage. Keep your elbow close to your side and start with your arm relaxed. Slowly scoop your arm upward and slightly forward, letting the ball stay pinned in the armpit as your shoulder blade glides around your ribs. Move through a comfortable range, stay smooth and controlled, and avoid shrugging. Focus on the serratus engaging as your arm lifts.

Tip Keep breathing throughout. Holding your breath creates tension that defeats the purpose.
Exercise 3

Shoulder Mobility Stretch

Shoulder Mobility Stretch illustration
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Directions

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.

20 Second/Side
Tip Slightly angle the ScapStick inward
Exercise 4

Chest/Bicep-Forearm Prep

Chest/Bicep-Forearm Prep illustration
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Directions

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.

Tip Slow and constant pressure is key
Exercise 5

Pectoral Release

Pectoral Release illustration
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Directions

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.

Exercise 6

Lat Stretch

Lat Stretch illustration
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Directions

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.

1 set 45 sec per side
Tip This release-then-stretch combo is used by MLB trainers to prep pitchers before a start.
Go further

More Movements

Lesser-known exercises to get even more out of your ScapStick.

Subscapularis ER/IR Rotations
Bonus 1

Subscapularis ER/IR Rotations

Apply pressure to the front underside of the shoulder using the SCAPSTICK while slowly rotating the arm through external and internal rotation. Helps improve shoulder mobility, activation, and tissue release.

Instructions:
Press into the subscap area and slowly rotate the arm inward and outward for 30–60 seconds per side.

Torso Rotations
Bonus 2

Torso Rotations

Rotate through the upper body while maintaining tension and control to improve thoracic mobility, shoulder movement, and rotational function.

Instructions:
Hold the SCAPSTICK across the upper back and slowly rotate side to side through a controlled range of motion.

Teres Minor/Major Release
Bonus 3

Teres Minor/Major Release

Target the back of the shoulder to release tension and improve shoulder mobility and recovery.

Instructions:
Place the SCAPSTICK ball on the back side of the shoulder and lean into pressure while slowly moving through a comfortable range of motion.

Pec Major/Minor Raises
Bonus 4

Pec Major/Minor Raises

Release tension through the chest while improving shoulder mobility and overhead movement.

Instructions:
Place the SCAPSTICK ball into the pec area and slowly raise and lower the arm through a controlled range of motion.

Subscapularis ER/IR Rotations
Bonus 1

Subscapularis ER/IR Rotations

Apply pressure to the front underside of the shoulder using the SCAPSTICK while slowly rotating the arm through external and internal rotation. Helps improve shoulder mobility, activation, and tissue release.

Instructions:
Press into the subscap area and slowly rotate the arm inward and outward for 30–60 seconds per side.

Torso Rotations
Bonus 2

Torso Rotations

Rotate through the upper body while maintaining tension and control to improve thoracic mobility, shoulder movement, and rotational function.

Instructions:
Hold the SCAPSTICK across the upper back and slowly rotate side to side through a controlled range of motion.

Teres Minor/Major Release
Bonus 3

Teres Minor/Major Release

Target the back of the shoulder to release tension and improve shoulder mobility and recovery.

Instructions:
Place the SCAPSTICK ball on the back side of the shoulder and lean into pressure while slowly moving through a comfortable range of motion.

Pec Major/Minor Raises
Bonus 4

Pec Major/Minor Raises

Release tension through the chest while improving shoulder mobility and overhead movement.

Instructions:
Place the SCAPSTICK ball into the pec area and slowly raise and lower the arm through a controlled range of motion.

Step-by-step walkthrough

Watch our detailed video guide to get the most out of your ScapStick.

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