Does anyone know a good activation exercise for the subscapularis? The only thing I saw was from the shoulder saver part 2 article on here. The exercise was prone internal raise laying face down on a training table but I don't have one of those so I'm at a loss how to do this exercise.
Long story short, I'm attempting to fix a shoulder that doesn't move right thanks to a full arm cast I wore for about 3 months that locked my shoulder into a rounded, passively internally rotated position. I get pain in my armpit/on my scapula from overhead work and I'm already doing work for my Serratus and low traps.
Ideas or suggestions for the Subscapularis?