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The subscapularis muscle, located in the armpit, can be activated during chest workouts and excessive exercise can cause pain and trigger points. To relieve this pain, you can perform a self-massage. Begin by placing your fingers in your armpit and rotating your shoulder inwards and medially to locate the subscapularis muscle. Once you have located the muscle, you can begin to massage it by using your thumb and precise massage strokes or the pressure-motion technique.
| Characteristics | Values |
|---|---|
| Muscle | Subscapularis |
| Massage technique | Deep tissue/remedial massage, myofascial release treatment, pressure-motion technique |
| Massage tools | Hands, thumbs, fingers, massage cane, foam roller, wiffle ball |
| Massage movements | Deep strokes, friction, medial rotation |
| Massage area | Armpit, underarm, shoulder |
| Massage goals | Reduce pain, relieve tension, improve blood circulation, stimulate lymphatic system, reduce swelling |
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What You'll Learn
Locating the subscapularis muscle
The subscapularis is a large, powerful, triangle-shaped muscle that fills the subscapular fossa and inserts into the lesser tubercle of the humerus. It is one of the four muscles of the rotator cuff, along with the supraspinatus, infraspinatus, and teres minor. The rotator cuff muscles act together to stabilize and steer the humeral head within the glenoid cavity during various movements of the upper limb.
The subscapularis muscle is located in the subscapular fossa of the scapula. The muscle fibres pass laterally from its origin before coalescing into a tendon of insertion. The tendon intermingles with the glenohumeral (shoulder) joint capsule. The subscapularis is covered by a dense fascia which attaches to the scapula at the margins of the subscapularis' attachment (origin) on the scapula. The subscapularis tendon lies approximately 3 to 5 cm under the surface.
To locate the subscapularis muscle, place your hand in the opposite armpit, on the side where you want to palpate the muscle. Start to rotate your shoulder inwards/medially repeatedly and search for the subscapularis muscle contracting during that movement. If you go deep enough, there is only one muscle in your armpit, so if you feel a muscle contracting, you can be sure you've found the subscapularis.
The subscapularis muscle is responsible for internal rotation of the arm and stabilization of the shoulder joint. It is the largest and strongest muscle of the rotator cuff. The subscapularis nerve innervates the muscle, and the subscapular artery provides blood supply. Lymph drains into the axillary nodes.
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Using the right tools
One popular option is the De La Heart Lymphatic Drainage Body Tool, which is handcrafted from sustainably sourced wood by artisans in Colombia. This tool can be used with gentle pressure to help reduce the appearance of cellulite and improve skin texture. It works by aiding the natural process of lymphatic flow, encouraging the drainage of lymph fluid, which can contribute to swelling and puffiness.
Another option is the Skin Gym Sculpt Body Massage Tool, made of stainless steel, which can be used to invigorate, smooth, and tone the skin while promoting a firmer, more sculpted look. This tool can be used on various body parts, including the arms, with long, sweeping strokes from the wrist to the armpit. It is recommended to use it with a body lotion or oil to enhance slip and gently massage the tool over the skin.
Additionally, there are electric and manual lymphatic drainage machines and tools available on Amazon, which can be used for the entire body, including the armpit area. These tools often come with instructions for specific body parts, and some may require the use of oils or lotions for better glide. It is important to clean and store these tools properly after each use, wiping them down and keeping them in a dry place.
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Techniques for self-massage
The subscapularis muscle is the only muscle in your armpit. To locate it, place your hand in the opposite armpit and start to rotate your shoulder inwards and medially. You will feel the subscapularis muscle contracting. Take your time locating the muscle and be gentle—the armpit is an extremely sensitive area with lots of nerves.
Once you have located the muscle, you can begin to massage it. Use your thumb and apply precise massage strokes or the pressure-motion technique. Search for tender spots in the muscle and, if you are having trouble massaging the muscle while it is relaxed, tense it by performing a medial rotation and massage it while it is contracted.
You can also try a more gentle stretch. Go into the stretch until you start to feel resistance in your body and wait for it to release. Try stretching one side at a time instead of both together.
If you are looking for tools to help with your self-massage, you could try a rolling pin, a theracane, an S-shaped massage cane, a wiffle ball, or a small foam roller.
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Lymphatic drainage massage
To perform a lymphatic drainage massage on the armpit, begin by locating the subscapularis muscle. Place your hand in your armpit, with your fingers pointing towards the opposite armpit. Start rotating your shoulder inwards and medially, and you will feel the subscapularis muscle contracting during this movement. It is important to be gentle and take your time during this process as the armpit is a sensitive area with many nerves.
Once you have located the muscle, you can begin massaging it using precise massage strokes or the pressure-motion technique. Use your thumb to apply pressure and search for tender spots in the muscle. If you are having difficulty massaging the relaxed muscle, you can try tensing it by performing a medial rotation and massaging it while it is contracted. Focus on the painful ranges of motion by moving your arm through various positions, such as lifting, lowering, or rotating it.
Additionally, you can try a technique called body rolling to loosen the fascia in the armpit area. Lie on the ground face down and place a wiffle ball in your armpit. Roll your body on top of the ball to perform the massage. This technique can also be done using an S-shaped massage cane or a small foam roller, which can be manoeuvred using your body and the other arm.
It is important to note that lymphatic drainage massage should only affect the skin, so use gentle pressure and avoid pressing hard enough to feel the muscles. Avoid massaging areas with swelling, infection, or that have undergone treatment for cancer. After the massage, it is recommended to drink extra fluids, preferably 2-4 glasses of water, to help flush the body.
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When to see a professional
While self-massage techniques can be helpful for treating subscapularis muscle pain, there are some instances where it is best to seek professional help.
Firstly, if you are experiencing any nerve pain or issues, it is important to consult a professional before attempting any self-massage. The armpit is an extremely sensitive area with lots of nerves, and applying pressure to the wrong area can cause further issues and pain. If you are unsure of the difference between nerves and muscles, or you are struggling to locate the correct muscle, it is best to seek the help of a trained massage therapist. They will be able to accurately identify the subscapularis muscle and apply the correct amount of pressure, reducing the risk of nerve damage.
Secondly, if you are experiencing muscle pain that is not responding to self-massage, or the pain is severe and persistent, it is important to see a professional. A trained therapist will be able to assess the severity of your condition and provide a more comprehensive treatment plan, which may include deep transverse friction massage or other advanced techniques. They will also be able to advise on any further medical treatment or diagnosis that may be required.
Additionally, if you have any existing health conditions or injuries, it is important to seek professional advice before attempting any self-massage. A trained therapist will be able to assess your individual needs and adapt their techniques accordingly, ensuring the massage is safe and effective for you. They may also be able to provide specific aftercare advice to ensure the benefits of the massage are long-lasting.
Finally, if you are experiencing any swelling or lymphatic issues, it is important to seek professional help. A trained therapist will be able to safely reduce swelling and improve lymphatic drainage, ensuring the treatment is effective in relieving any associated pain or discomfort. They will also be able to advise on any additional aftercare or lifestyle changes that may be beneficial.
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Frequently asked questions
Place your hand in the armpit on the side where you want to palpate the muscle. Start to rotate your shoulder inwards and search for the subscapularis muscle contracting during that movement.
Use your thumb and apply precise massage strokes or the pressure-motion technique. Search for tender spots in the muscle and apply pressure. If you have trouble massaging the muscle while it is relaxed, perform a medial rotation and massage the muscle while it is contracted.
An arm massage can help treat delayed onset muscle soreness by improving blood circulation, stimulating the lymphatic system, and reducing swelling. It can also help to decrease tension and pain.
You can use your hands to massage your armpit or try tools such as a rolling pin, a theracane, an S-shaped massage cane, or a wiffle ball.
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