Scapular Winging & Exercises to Correct It

Introduction

• Dr. Jared discusses scapular winging, a condition where shoulder blades protrude away from the ribcage due to muscle weakness or imbalance.
• Importance of correcting scapular winging to avoid altered shoulder mechanics and potential pain.

Understanding Scapular Winging

• Definition: When shoulder blades look like wings due to muscle weakness or imbalance.
• Causes: Muscle weakness, specifically in the serratus anterior and lower trapezius.
• Consequences: Can lead to altered shoulder mechanics and pain over time.

Exercises for Scapular Winging

• Focus on strengthening weak muscles to hold shoulder blades close to the back.

1. Serratus Punch

• Purpose: Activates the serratus anterior muscle.
• Instructions:
  • Raise both arms above head.
  • Pull shoulder blades apart and reach forward (no elbow motion).
  • Perform 10 repetitions.

Progression 1: Quadruped Serratus Punch

• Starting Position: All fours (quadruped position).
• Movement:
  • Pinch shoulder blades together.
  • Raise back towards ceiling (like a cat stretch) while performing serratus punch.
  • 10-15 repetitions, 3 sets.

Progression 2: Full Push-Up Position

• Starting Position: Full push-up position, same mechanics as previous exercise.
• Movement:
  • Pinch shoulder blades together, then push down into the floor while performing serratus punch.
  • Repeat for 10-15 repetitions, 3 sets.

Progression 3: Dolphin Push-Up Position

• Starting Position: Same as full push-up position.
• Movement:
  • After performing serratus punch, push hips up into a dolphin position.
  • Push hands into the floor for added activation.
  • Repeat for 10-15 repetitions, 3 sets.

2. A's, T's, and Y's for Lower Trapezius

• Purpose: Strengthens lower trapezius muscles.
• Recommended Position: Over a ball for better range of motion or laying face down on the floor.

A's Motion

• Arms out to the side, lift backwards while squeezing shoulder blades together.
• Perform 10 repetitions.

T's Motion

• Arms straight out to the side, pull shoulder blades together and downward.
• Perform 10 repetitions.

Y's Motion

• Arms in a Y position, lift while tucking shoulder blades down and back.
• Perform 10 repetitions.

3. Wall Slides

• Purpose: Excellent for shoulder stability.

• Equipment: Clean towel against a wall.

• Movement:

  • Pin towel against the wall with forearms.
  • Push elbows into the wall to activate serratus anterior.
  • Slowly slide arms up and down the wall while maintaining the activation.
  • Perform 10 repetitions, 3 sets.

Frequency of Exercises

• Recommended frequency: Once daily, depending on personal tolerance.

Conclusion

• Correcting scapular winging is essential for shoulder health.
• For more exercises and information related to shoulder stability, check out Tone and Titan's videos.