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my shoulder external rotation range of motion is limited as you can see tightness of the subscapularis is often the culprit a limited range of motion here I release the subscapularis in a sideline position by first putting the subscap in a shortened or slacken state I will then feel around for points of restriction within the subscapular fossa I will then tack these areas down with the lacrosse ball followed by lengthening the tissue allowing my shoulder to go into external rotation I can repeat this motion for a couple minutes or until I feel the tissue releases as you can see after this release my shoulder external rotation range of motion has improved