Scapular winging, also known as scapular dyskinesis, is a condition in which the shoulder blade (scapula) protrudes or sticks out from the back. This can result from muscle imbalances, poor posture, or nerve damage. It can cause pain and decreased range of motion in the shoulder and may lead to more severe problems if left untreated.
Causes of Scapular Winging
Table of Contents
One common cause of Scapular winging is muscle imbalances, particularly weak serratus anterior muscles and tight pectoral muscles. The serratus anterior is a muscle that helps to stabilize the scapula, while the pectoral muscles, located in the chest, can cause the scapula to wing out if they are tight.
Poor posture, such as hunching or slouching over, can also contribute to Scapular winging. When the shoulders are rounded or hunched forward, it can cause the scapula to protrude outward.
Nerve damage, such as from a pinched nerve or nerve impingement, can also cause Scapular winging. If a nerve that innervates the muscles that support the scapula is damaged, it can lead to Scapular winging.
Other possible causes of Scapular winging include injuries to the shoulder or back, such as a fracture or dislocation, and certain medical conditions, such as scoliosis or rotator cuff tear.
Identifying the underlying cause of Scapular winging is crucial to treat the condition effectively. A physical therapist or doctor can assess your situation and determine the cause of your Scapular winging.
Here are some steps you can take to fix Scapular Winging:
- Improve Posture: Poor posture is often a major contributor to Scapular winging. Make sure to keep your shoulders back, and your core engaged when sitting or standing. Avoid slouching or hunching over your desk or phone.
- Strengthen the Serratus Anterior: The serratus anterior is a muscle that helps to stabilize the scapula. To strengthen this muscle, try doing push-ups plus exercises or Scapular push-ups.
- Stretch the Pectoral Muscles: Tight pectoral muscles can cause the scapula to wing out. Try stretching your pectoral muscles by doing chest stretches or using a foam roller.
- Strengthen the Rhomboids: The rhomboids are muscles that help to pull the scapula back towards the spine. To strengthen these muscles, try doing dumbbell rows or bent-over lateral raises.
- Work on Scapular Control: It is important to have control over the movement of your scapula in order to fix Scapular winging. Try doing exercises such as scapular push-ups or scapular retractions to improve control.
- Seek Professional Help: If your Scapular winging persists or is causing significant pain, it may be necessary to seek the help of a physical therapist or other healthcare professionals. They can assess your condition and provide more specialized treatment options.
- Be Patient: Fixing this posture may take time and consistent effort. Don’t get discouraged if you don’t see immediate improvement. Keep working on your posture and strengthening and stretching the appropriate muscles, and you will eventually see progress.
Here are some exercises that may be helpful in fixing Scapular Winging:
1. Push-Up Plus
This exercise helps to strengthen the serratus anterior, a muscle that helps to stabilize the scapula. To do a push-up plus, start in a plank position with your hands slightly wider than shoulder-width apart. Lower your body down until your chest touches the ground, then push back up to the starting position. As you push back up, lift one arm off the ground and reach it toward the sky. Lower your arm back down and repeat on the other side. Do 8-12 reps on each side.
2. Scapular Push-Up
This exercise helps to strengthen the serratus anterior and improve scapular control. Start in a plank position with your hands slightly wider than shoulder-width apart. Lower your body down until your chest touches the ground, then push back up to the starting position. As you push up, focus on squeezing your shoulder blades together and pulling them down towards your back pockets. Do 8-12 reps.
3. Chest Stretch
This exercise helps to stretch the pectoral muscles, which can cause the scapula to wing out if they are tight. Stand in a doorway with your arms bent and hands on the door frame at about shoulder height. Step forward with one foot and lean your body forward until you feel a stretch in your chest. Hold for 30 seconds and repeat on the other side.
4. Foam Roller Chest Stretch
This exercise is similar to the doorway chest stretch but uses a foam roller for added intensity. Place a foam roller on the ground and lie on top of it with your back straight and arms out to the sides. Your upper back should be on the foam roller, and your lower back should be off. Hold for 30 seconds and repeat.
5. Dumbbell Row
This exercise helps to strengthen the rhomboids, which help to pull the scapula back towards the spine. Hold a dumbbell in each hand and bend forward at the waist, keeping your back straight. Let the dumbbells hang down toward the ground. Pull the dumbbells up towards your chest, squeezing your shoulder blades together as you lift. Lower the dumbbells back down and repeat. Do 8-12 reps.
6. Bent-Over Lateral Raise
This exercise also helps to strengthen the rhomboids. Hold a dumbbell in each hand and bend forward at the waist, keeping your back straight. Let the dumbbells hang down toward the ground. Lift the dumbbells out to the sides, keeping your elbows slightly bent. Lower the dumbbells back down and repeat. Do 8-12 reps.
7. Scapular Retractions
This exercise helps to improve scapular control. Stand with your arms at your sides and your palms facing behind you. Squeeze your shoulder blades together and pull them down towards your back pockets. Hold for a count of three and release. Repeat for 8-12 reps.
Remember to start slowly and listen to your body. If you experience pain while doing these exercises, stop immediately and consult a healthcare professional. Working with a physical therapist or other qualified professionals is essential to ensure that you are doing the exercises correctly and to develop an appropriate treatment plan for your specific needs.
Frequently Asked Questions and Answers Related to Scapular Winging:
Q1. What is Scapular Winging?
A: Scapular winging, also known as scapular dyskinesis, is a condition where the shoulder blade (scapula) protrudes or sticks out from the back.
Q2. What are the symptoms of Scapular Winging?
A: Symptoms of Scapular winging may include pain in the shoulder or back, decreased range of motion in the shoulder, and visible protrusion of the scapula.
Q3. What causes Scapular Winging?
A: Possible causes of Scapular winging include muscle imbalances, poor posture, nerve damage, injuries to the shoulder or back, and certain medical conditions.
Q4. How is Scapular Winging diagnosed?
A: Scapular winging is typically diagnosed through a physical examination and possibly imaging tests, such as X-rays or MRI.
Q5. How is Scapular Winging treated?
A: Treatment for Scapular winging will depend on the underlying cause. Improving posture, stretching and strengthening supporting muscles, and improving scapular control are all important factors in fixing this posture. If it is caused by nerve damage, treatment may involve addressing the underlying nerve tissue.
Q6. Can Scapular Winging be prevented?
A: Scapular winging can sometimes be prevented by avoiding activities that put undue stress on the shoulders and back and by maintaining good posture. However, in some cases, it may be caused by factors beyond an individual’s control, such as medical conditions or injuries.
Conclusion
In conclusion, Scapular winging can cause pain and decreased range of motion in the shoulder. In order to effectively treat this problem, it is important to address the underlying cause. This may involve improving posture, stretching and strengthening supporting muscles, and improving scapular control.
