Recommendations for winging scapula?

[chris hansen]

Hello,

What can you do for a winging scapula?

I think I have a bit of that going on. Not as bad as some of the photos you see on the internet but enough to cause some problems, it might also explain why my shoulder still bothers me even when it's down and back.

I first noticed it when while doing shoulder circles with my back touching a wall and I could more easily feel the difference between the left and right sides. I started experimenting with different kinds of movements with my back touching a wall or reaching in back with my hand and the left shoulder blade seems to like to stick out in the back. After getting a feel for the difference between tucked in and sticking out I started to notice it in all kinds of activities.

When I have my back against something it's easy enough to tuck the shoulder blade in but without that feedback it's more difficult.

Is there anything that might help this? I think if I can fix it my shoulder problems will be over.

Thanks.

[Joseph David]

Chris,
There is an excellent exercise in therapeutic yoga that helps retrain the serratus anterior:

Lie on the floor with your back to ground. Bring your hands in froth and lift to the ceiling palms facing your feet, arm lock. Now touch your thumbs together and keep them connected throughout the exercise, wrist confirmation. Reach to the ceiling to unplug your shoulders, now draw your shoulders firmly into the earth, shoulder pack. This is the basic starting position. Now slowly bring your hands back as you keep maintain shoulder pack, arm lock and wrist confirmation. when you feel the edge of tension notice your rib cage, did it elevate? Next come back to starting and add core activation, maintain rib cage to earth contact, slowly repeat the drill several times. did your range of motion increase while maintaining those components. Next add leg drive, draw the legs together, pull the toes to the shins and spin the thighs so they are neutral, not rotated in or out. For the last component, hip recruitment, lengthen the tailbone towards the feet. This is a great exercise when using the seven key components as a road map to conscious action.

Good luck, lets us know how your recovery goes.
:)

[chris hansen]

Thanks for the advice!

I will go start working it right now. I'll probably have to re-read a few time to get all the details.

[chris hansen]

It's really hard. By that I mean it takes a lot of concentration to try to maintain proper structure during the exercise. When I told my wife, she said that maybe it's just what I need.

Could you help with a couple of points? I want to make sure I'm doing it correctly.

When I straighten the left elbow it feels like something shifts in the shoulder area and I can feel something. It's not strong enough to call discomfort but it's like the shoulder joint feels less solid.

When I draw my shoulders into the earth, I feel like I have to lift my upper back a little to make room for the shoulder blades to move, is this normal?

I'm struggling with the the rib cage to earth contact. With my shoulders drawn back and my feet together, contact with the ground seems to be on the shoulders and hips. The rib cage doesn't seem like it really contacts the ground at all.

Thanks so much for the advice.

[Joseph David]

maintaining integration is challenging, especially when working on recovery.

For the arm lock, do a round of elbow circles between reps and see if you can clear that pattern. it may be in the coracoid process and arm screws would be drill to do between reps.

For the rib contact, focus on the maintaining lower ribs, while the upper ribs do not have direct contact, the shoulder blade is in the way, they are still heavy towards the earth.

It will take practice, give it some time and be sure to integrate it with your IntuFlow practice. Slow spinal rocks will help you find the core activation to maintain distribution of grounding the structure to the earth.

:)

[chris hansen]

Thanks for the tips, I will spend time working on it.

[ben walsh]

Hey Chris, elbow circles and arm screws help to release alot the scap tension I get and a few clunks to accompany it!!!!!