1. Kneel down on the floor with one knee up as if you're proposing.
2. Hold a stick or dowel rod with one hand, keeping it perpendicular to your body.
3. Bring the elbow of the arm holding the stick across the front of your body at about navel height.
4. Use the other hand to grip the stick from the outside, maintaining a perpendicular angle to the body.
5. Apply gentle pressure with the outside hand to push inward, toward the center of the body, while the inside arm resists slightly to create a stretch in the subscapularis muscle.
6. Hold the stretch for the duration that is comfortable for you, generally between 15-30 seconds.
7. Release the pressure and repeat the stretch for the desired number of sets, ensuring to also perform the stretch on the opposite side for balance.
---
