exercises for scapular winging

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14-10-2024

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Scapular Winging: Understanding the Problem and Finding Solutions

Scapular winging, a condition where the shoulder blade sticks out from the back, can be a source of pain, discomfort, and a noticeable aesthetic issue. It occurs when the muscles responsible for stabilizing the scapula (shoulder blade) weaken or become dysfunctional.

What causes scapular winging?

Several factors can contribute to scapular winging:

• Muscle Weakness: The serratus anterior muscle, which helps pull the scapula forward and against the ribcage, is often the culprit. Weakness in this muscle can be caused by injury, overuse, or nerve damage (e.g., from thoracic outlet syndrome).
• Nerve Damage: The long thoracic nerve, which innervates the serratus anterior, can be damaged during surgery or due to trauma.
• Muscle Imbalances: Tightness in the pectoralis minor muscle, which pulls the scapula forward, can contribute to scapular winging.
• Poor Posture: Prolonged slouching or hunching can weaken the scapular stabilizers and lead to winging.

How to Diagnose Scapular Winging

While it's best to consult a doctor or physical therapist for diagnosis, there are some self-checks you can perform:

• Wall Slides: Stand with your back against a wall and raise your arms overhead. If your scapula sticks out from your back, it may be a sign of winging.
• Push-Ups: During push-ups, if you notice your shoulder blades lifting away from your back, this indicates scapular winging.

Exercises to Strengthen and Stabilize

The good news is that scapular winging can often be addressed through targeted exercises that strengthen the serratus anterior and other scapular stabilizers. Here are some exercises you can try, inspired by studies from the scientific community:

1. Wall Slides

• Explanation: This simple exercise effectively strengthens the serratus anterior and improves scapular control.
• How to: Stand facing a wall with your feet shoulder-width apart and your arms extended at shoulder height. Keep your back flat against the wall and slowly slide your arms up the wall until they are fully extended overhead.
• Important: Maintain contact with the wall throughout the movement. Focus on keeping your scapula flat against your back.

2. Scapular Push-Ups

• Explanation: This exercise utilizes your own body weight to strengthen the muscles responsible for scapular retraction.
• How to: Start in a push-up position with your hands shoulder-width apart. Slowly lower your chest towards the floor, focusing on keeping your shoulder blades pulled together. Push back up to the starting position, maintaining scapular retraction throughout the movement.
• Important: If a full push-up is too difficult, you can modify it by performing it against a wall or on your knees.

3. Scapular Retraction

• Explanation: This exercise isolates the scapular muscles, targeting the serratus anterior.
• How to: Stand with your back straight and your arms relaxed by your sides. Pull your shoulder blades together and hold for 3-5 seconds. Relax and repeat.
• Important: Focus on feeling the contraction in the muscles between your shoulder blades. Avoid arching your back or using your neck muscles.

4. Prone Cobra

• Explanation: This exercise strengthens the muscles on the back of the shoulder blade, contributing to better overall scapular control.
• How to: Lie on your stomach with your hands under your shoulders, palms down. Keeping your hips and legs on the ground, raise your chest up off the floor, squeezing your shoulder blades together. Hold for a few seconds and lower back down.
• Important: Avoid arching your back excessively. Focus on lifting your chest and shoulders, not your hips.

5. "T" Raises

• Explanation: This exercise helps with scapular protraction and improves the strength of the serratus anterior.
• How to: Stand with your feet shoulder-width apart and your arms at your sides. Extend your arms out to the side, forming a "T" shape with your body. Maintain a slight outward rotation of your shoulders. Hold for a few seconds and return to the starting position.
• Important: Focus on keeping your shoulders level and avoid shrugging.

Tips for Success

• Consistency: Regular exercise is crucial for improving scapular stability. Aim to perform these exercises 2-3 times per week.
• Proper Technique: Focus on proper form and technique to avoid injury.
• Listen to Your Body: Stop the exercise if you feel any pain.

Disclaimer: This article provides general information and should not be considered medical advice. If you experience persistent scapular winging or are unsure about the best course of action, consult a qualified healthcare professional.