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What is a Winged Scapula?

A Winged Scapula (also known every bit Scapula Alata) is when the medial (inner) edge of the shoulder blade protrudes off the rib cage.

(Ideally – information technology should sit completely flat!)

A Winged Scapula can be observed in:

Normal resting posture (static) and/or
Certain shoulder movements(dynamic).

The content presented on this blog mail service is not medical advice and should not exist treated as such. Information technology is not intended to exist used as a substitute for professional person communication, diagnosis or treatment. Use of the content provided on this blog post is at your sole risk. For more than data : Medical disclaimer

Why you should address it

A Winged Scapula may atomic number 82 to:

Drooping shoulder
Uneven shoulders
Snapping Scapula Syndrome
Poor muscle forcefulness/endurance
Limited shoulder movements
Shoulder impingement
Pain Between the Shoulder blades

What causes winging of the Scapula?

The exercises that yous volition need to exercise will depend on what is causing your winged scapula in the offset place.

1. Pectoralis Minor tightness/over-activity

A tight/overactive Pectoralis Pocket-sized (along side a tight levator scapulae and short head biceps) can pull the inner border of the shoulder blade off the rib muzzle.

ii. Serratus Anterior weakness/inhibition

location of serratus anterior

The Serratus Inductive is the primary muscle that anchors the scapula apartment onto the rib cage .

Information technology attaches onto the nether surface of the shoulder blade and to the side of the rib cage.

If you do not have forcefulness and/or control of this very important muscle, information technology tin can lead to scapular winging.

(This whole blog mail will be going through a range of different Serratus Anterior Exercises)

three. Long Thoracic Nerve palsy

The Long Thoracic Nerve (which originates in the cervix) supplies the Serratus Inductive muscle.

If at that place are any bug with this nerve, it may consequence in the inability to contract the Serratus Anterior.

Without this muscle activating, it will be difficult to stabilize the scapula on the rib cage.

Other nerves (when damaged) that can upshot in scapular winging include the:

Dorsal scapular nerve and
Spinal accessory nerve.

My recommendation : Get EMG testing of the nerve to encounter if there are whatever issues with the electrical signals.

iv. Flat thoracic spine

The shoulder blade and rib muzzle have a matching curved shape. (Concave-Convex relationship)

If the upper back is flat, information technology tin can upshot in the mismatch between the surfaces.

This will prevent the shoulder blade from conforming to the shape of the rib cage. (… no matter how many Serratus Anterior exercises that y'all practise!)

For more information : Exercises for a Flat Thoracic spine.

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Winged Scapula Exam

a) Static test

Instructions:

Stand with a relaxed posture.
Keep your artillery past your sides.
Get someone to take a photograph of your back.
Detect the scapula region.

Results: Does your shoulder bract stick out?

If yous tin see a definite protrusion of the medial border of the shoulder bract, then y'all have Scapular Winging.

b)Dynamic exam

Instructions:

Have a video of yourself performing a:
- Push up against the wall
- Raising/lowering your arms or
- Pulling motion.
Find the position of the scapula during movement.

Results : If there is a protrusion of the medial border during the movement, and then yous have Scapular Winging.

Winged Scapula Exercises

Notation : The following exercises for Winged Scapula are designed to be gentle and pain-free.

1. Release the pec minor

pec minor release for winged scapula

Instructions:

Identify a massage ball direct underneath of your Pec Minor.
- To locate your Pec pocket-sized, bank check it out on Google.
Apply your body weight onto the massage ball.
Go on to perform a circular motility over the brawl.
Make sure to cover the entire muscle
Duration: 1-two minutes

ii.Stretches for Winged Scapula

a)Levator Scapula

levator scapulae stretch for scapular winging

Instructions:

Agree onto a stationary object at hip level.
- (You tin can also utilise a stretch or resistance band if yous have 1.)
Lean abroad from that hand to lock the shoulder blade downwards.
Tilt your head towards the reverse arm pit.
- To increment stretch: Pull the side of your head further using your other hand.
Aim to feel a stretch between your neck and shoulder blade.
Hold for at least 30 seconds.
Echo three times.

c) Pec Minor

pec minor stretch

Instructions:

Place your hands high up on a door frame.(see in a higher place)
Tilt your shoulder blades backwards.
Lunge frontwards.
Aim to experience a stretch in the chest area.
- Brand certain that y'all exercise not arch your lower back equally you button into the wall.
- Exercise not allow your ribs flare outwards.
Hold for 30 seconds.
Repeat 3 times.

(See besides : The seven all-time Pec Minor stretches.)

c) Front end shoulder stretch

short head bicep stretch

Instructions:

With both hands on a bench behind you, let your body sink down as depression as possible. (see above)
Keep your shoulder blades tilted backwards.
Go on your elbows in.
- Don't let them flare out.
Do not allow your shoulders tip frontward.
You should feel a stretch at the forepart of your shoulders.
Hold for 30 seconds.
Echo 3 times.

iii. Actuate the Serratus anterior

How to prepare a Winged Scapula?

… You target the Serratus Inductive!

The main role of the Serratus Anterior is to go on your shoulder bract flat onto your rib muzzle!

This is the most important part of the blog post: Information technology is VITAL that you know how to actuate and experience the Serratus Anterior muscle working when you are performing the Winged Scapula exercises.

Activating the Serratus Anterior:

winged scapula exercises serratus anterior

Instructions:

Assume the wall plank position.
Activate the Serratus Anterior:
- Tilt the shoulder blades BACKWARDS .
- Pull your shoulder blades Downwards and AROUND the ribs.
- Keep your shoulders long and broad.
Keep your neck completely relaxed. (Don't shrug!)
Button your forearms into the wall.
Aim to feel the contraction in the lower and side region of the scapula.
- If you can't feel the contraction, round your dorsum as you button your forearms into the wall.
Hold for 30 seconds.
Echo 5 times.
Progression: Whilst maintaining the activation of the Serratus Anterior, slide your forearms up/downward the wall.

Once you empathize exactly how to Engage this special muscle, let's get started with the Serratus Anterior exercises!

"Mark! How do I strengthen my Serratus Anterior?"

Check out the post-obit exercises!

Annotation : The exercises are arranged in order of difficulty. Aim to progress to the next level onlywhen you are gear up.

Level i : Isolate the Serratus anterior

a)Rock back

serratus anterior exercise on the floor

Instructions:

Assume the plank position with your knees on the flooring.
Activate the Serratus Anterior.
Push button your forearms into the floor.
Rock your body backwards as far back as possible.
Brand sure yous tin can feel the Serratus Anterior engaging throughout the practice.
Render to starting position.
Echo 30 times.

b) Push up plus (against the wall)

serratus anterior exercise on wall

Instructions:

Presume the push up position on the wall with your artillery straightened.
Actuate the Serratus Anterior.
Push button your easily into the wall.
Whilst keeping your arms completely straight, proceed to protract your shoulder blades.
- Call up of your shoulder blades gliding downwardly and around.
Hold this stop position for v seconds.
Make sure you can feel the Serratus Anterior engaging throughout the do.
Slowly retract your shoulder blades back to the starting neutral position.
Repeat 30 times.

c) Push up plus (plank position)

exercises for serratus anterior winged scapula

Instructions:

Presume the plank position on the wall.(run into in a higher place)
Activate the Serratus Inductive.
Push your forearms into the wall.
Whilst keeping your forearms on the wall, keep to protract your shoulder blades.
- Think of your shoulder blades gliding downwardly and around.
Hold this stop position for 5 seconds.
Brand sure yous tin can experience the Serratus Anterior engaging throughout the exercise.
Retract shoulder blades back to the starting neutral position
Echo 30 times.

Level two : Serratus anterior Exercises (+ Resistance)

d) Push up plus (with resistance band)

resistance band exercises for scapular winging

Instructions:

Concord onto a resistance band as shown in a higher place.
- (Brand sure you choose a resistance you can handle.)
Assume the to a higher place position on the wall with your arms straightened.
Activate the Serratus Anterior.
Whilst keeping your arms completely straight, continue to protract your shoulder blades.
Hold this finish position for v seconds.
Make sure you can feel the Serratus Anterior engaging throughout the exercise.
Retract the shoulder blades back to the starting neutral position
Repeat thirty times.

e) Protraction in lying

scapular winging exercises

Instructions:

Lie on your dorsum with your knees bent.
Whilst holding onto a weight, lock your arms straight in front of you.
- Employ a weight that you are able to control properly.
Actuate the Serratus Inductive.
Push the weight upwardly towards the sky whilst keeping the arm completelydirectly.
Agree for 5 seconds.
Make sure you can experience the Serratus Anterior engaging throughout the exercise.
Return to starting position.
Repeat thirty times.
Progression : Whilst property the arm in the aforementioned vertical position as seen to a higher place, curlicue your trunk to the side. Repeat 15 times.

Level 3 : Serratus inductive activation (+ Shoulder movement)

f) Push up

wall push up serratus anterior exercise

Instructions:

Assume a push upward position on the wall.
Activate the Serratus anterior THROUGHOUT motility.
Perform a push up.
Keep your shoulders wide and long.
Repeat xxx times.

g)Wall slides (with resistance ring)

wall slides

Instructions:

Concord onto a resistance band. (run across higher up)
- Utilise a resistance that is appropriate for you lot.
Assume the wall plank position.
Actuate the Serratus Anterior THROUGHOUT movement.
Slide your forearms upward/downward the wall.
- Maintain the pressure on the wall through the forearms
Repeat xv times.

h)1 arm pivot

exercises for winged scapula

Instructions:

Presume the wall plank position.
Actuate the Serratus Anterior muscle.
Push the forearm (on the side of the Winged scapula) into the wall.
- Maintain this pressure throughout the exercise.
Whilst continue that arm fixated on the wall, rotate your torso away.
Return to starting position.
Repeat 15 times.

i) Arm raises (with resistance band)

fix winged scapula

Instructions:

Hold onto a resistance band.(as shown above)
Activate the Serratus Anterior THROUGHOUT movement.
When raising your mitt – Try to push your hands as far away from the body whilst keeping your shoulder blades dorsum, down and effectually throughout movement.
Raise and lower your artillery from your side.
Echo 15 times.

Level 4 : Weight bear (Both arms)

j) Plank

plank exercise with serratus anterior

Instructions:

Assume the plank position on the floor. (run across above)
Activate the Serratus Anterior muscle.
Button the forearms into the flooring.
Hold this position for xxx seconds.
Do NOT permit your shoulder blades cavern in.
Note : If you are unable to maintain a skillful position of your shoulder bract, you tin do this exercise on your knees instead.

k) Push upward

Instructions:

Assume the button up position on the flooring. (see above)
Activate the Serratus Anterior muscle THROUGHOUT move.
Perform a push button up.
Practise NOT let your shoulder blades cave in.
- Go on the shoulder wide and long!
Repeat 10 times.

Level five : Weight conduct (Unmarried arm)

m)Direct arm plank (with pivot)

straight arm plank with pivot

Instructions:

Assume the straight arm plank position.
Activate the Serratus Anterior muscle THROUGHOUT practise.
Lean your weight into the hand that is on the side of the scapula winging.
Whilst keep that arm fixated on the floor, slowly rotate your body abroad. (meet higher up)
Render to starting position.
Repeat 10 times.
Progression : Go slower

50)Plank (with pivot)

Assume the plank position on the floor.
Activate the Serratus Anterior muscle.
Push the forearm (on the side you are targeting) into the floor.
- Maintain this pressure throughout the exercise.
Rotate your body away as yous elevator your other forearm off the floor.
Render to starting position.
Repeat fifteen times.

Exercise to avoid when addressing Winged Scapula

Practice NOT only simply "squeeze your shoulder blades back together".

(This movement may actually brand your scapular winging even worse!)

Instead, learn how to correctly position your shoulder blades:

How to position the shoulders

shoulder posture

Instructions:

i. Serratus Inductive activation :

Attain and stretch out your hands as far to contrary sides equally possible.(run across above)
Go along your shoulders wide and long.

2. Retraction :

Bring your arms slightly backwards.
Aim to experience a gentle contraction betwixt your shoulder blades.
(Do Non over squeeze your shoulders back together.)

3. Posterior Tilt:

Rotate your arms backwards as far as y'all can and then that your thumbs are nearly pointing towards the floor.

4. Final step : Take note of your shoulder position.

Continue this position!

… And gently lower your artillery by your side.

Other areas to address

If you have persisted with these Winged Scapula exercises and still experiencing problems with the scapula position, you may demand to also address the position of the rib cage.

This is influenced past the following:

a) Scoliosis

scoliosis winged scapula

Scoliosis refers to the lateral curvature that occurs in the thoracic and/or lumbar spine.

This can affect the shape of the rib cage on which the scapula sits on.

b) Flat Thoracic Spine

A flat thoracic spine (loss of natural kyphotic bend) can make the back of the rib cage flat as well.

This will affect how the shoulder blade sits on the rib cage,

What to exercise adjacent…

1. Any questions?… (Leave me a comment down beneath.)

two. Come up join me on the Facebook page. Let's proceed in touch!

3. Start doing the exercises!

About Mark Wong:

Marker is a Physiotherapist who has been helping his patients fix their posture for the past eleven years. He created the Posture Direct blog in 2015 with the goal of helping as many people fix their own posture.

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