Hey fitizens. Anyone have experience with fixing scapular winging?
I'm currently following Jeff Cavaliere's and Alan Thrall's advice of stretching for shoulder mobility. I've also been doing facepulls since way back.
Any first-hand advice on what finally worked?
Also, general injury rehab/prevention and Jow Forums knowledge thread.
Other urls found in this thread:
en.wikipedia.org
twitter.com
I feel like wall screws and wall elbow slides and serratus band overhead pulling is helping, I feel way better after these but still long way to go
I feel way better after stretching. Do you do both sides or only the "bad" side? I feel like you can't get the "good side" any worse from doing these exercises. There is only benefit, right?
your pic is not scapular winging, it's just a regular back
>regular back
>left shoulder hitching, scapula resting higher than right side
>spine laterally flexed to the right
>regular
All I’ve done for it is some extra rows and starting shrugs, I find the shrugs are AMAZING for it. Still looking for the perfect set and rep but I’ve found the best with 4x12 or 4x20 or 2x12,2x20. I also have only done barbell
Rolling the area around the scapula with a loacross ball against a wall helps too, as well as if I massage my pec and felt on that side
Anyone else have pinched nerve symptoms to go with their winged scapula?
that's how everybodys body looks like these days user
That's the back a normal person who actually does stuff during their day has.
You guys have no idea what you’re talking about. A winged scapula is common and it really shouldn’t be. It’s not healthy for you and doesn’t allow you to function optimally. The scapula sits out of place, it can be caused by a lot but is often due to muscular imbalances home unresolved for too long. People on throwing sports (pitchers, javelin) get it because the front muscles for throwing become worked excessively while they neglect back muscles. It can lead to a lot of other issues including pinched nerves.
It can make shit like benching hard as fuck. I benched 290lbs with one yet if I do close grip bench the right side where I have it gives out almost immediately. They're not normal and they do not allow you to perform at 100%. Just because you notice many people with it does not mean it’s “normal”
They’re also more common in women who only carry their purse on one side.
so how do you fix it?
All I know is strengthening the back muscles, particularly traps. There exercises where you attach a band to a door knob that are good. Facepulls too. I’ve also read that scapula pushups are amazing for it but haven’t done them because some spic dyel filmed me last time I did them lmao
This guy is right. Take a look at my pic. My right shoulder is higher than my left.
You can't really see it from the back but also my right trap is way higher attached to my neck than my left.
Whenever I do a T pose my it's more like a Z shape from left hand to right hand.
I think it was caused because I've been deadlifting with a mixed grip for 2 years and never switching hands.
I have no idea how to fix it so yeah just checking out this thread.
hot. Post busi
What is a busi?
Stop fapping no joke.
Stretch your lats, foam roll lats and rotator cuff and look for painful spots then press on them until it releases.
Do lat pulldowns to failure make sure to retract your scapula.
why do lat pullodwns when you can do chinups or pullups? also, how do i stretch my lats?
I’m fapping as I read this
Sorry forgot also stretch and foam roll traps probably the most important part
Pullups will work too but I find it's harder to get a good retraction of the scapula. If you are strong enough to do them like pic related then go for it.
Train your serratus anterior. It inserts on the medial border of the scapula and the front of your rib cage. I dont know how to train it, but that should help you find your answer.
It is curious. In Neurology one learns about this diagnosis and it’s detection by neurological exam and the anatomical definition of the diagnosis is paralysis of the o dorsal scapular or long thoracic nerve which are anatomical variants so one’s initial response to the question would be “You can’t do anything about it.” Turns out what you learn in Neurology is interesting but the strict definition is actually fairly rare, it turns out. Far less than 1:1,000 cases of “winged scapula” turn out to be enervation abnormalities so strengthening the serrations anterior turns out to actually work. Good job fit/! I’m impressed!
Bro, ur hips seem uneven...or maybe that's just your stance in this pic. That is known to cause uneven traps as well.
I'm more convinced that it's overactive upper traps and lat weakness but I'm no doctor
Yeah that's just the stance
en.wikipedia.org
Used to suffer from lordosis but have fixed that with mental cues. Now I don't have to think about it anymore and it goes naturally
What is that stuff on your back?
scapular winging is caused by weakness of the serratus anterior. Serratus Ant primary function is to keep the scapula against the thorax. Strengthen that with scapular/shoulder push ups (punching shit helps too). And work on middle and lower trap strength becuase that helps with scapular stability during over head activity (not upper. that gets worked enough and is often tight/hyper active due to weak middle and lower).
Work on mobility of internal shoulder rotators and pectoralis minor and major to reduce forward head and shoulders posture too. And work on thoracic mobility. Thoracic extension is almost always restricted in most people.
so to fix this, basically all you need to do is exercise your back more? what about one shoulder higher than the other - how do you fix that?
You fix it by smelling my buuuUUUUUuuuutt.
Depends on if its a structural issue (scoliosis, bone structure, ligament instability/laxity), or muscular tightness/weakness. Differences in shoulder height may resolve itself after the scapular stability issue is addressed. Or it may not even be an issue worth addressing if it does not impair function or create pain.
Disheartening to see such a muscular guy with uneven shoulders. I recently realized I have them as well and it makes me depressed.
i doesnt cause pain, but it doesnt look very aesthetic. I'm only 18yo as well so it may get a lot worse over the years. best to fix it now i guess. would you recommend going to a chiropractor?
DOs are actually probably best at these posture issues. Uneven shoulders may be something simple like a leg length discrepancy. Could be eminently fixable.
DOs?
I have to go to my GP soon for something unrelated so I'm going to ask if he can figure out what's wrong. Otherwise I'm going to see if there's any good physical therapist near my location.
Chiropractors want you for life. They don't usually try to get to the root problem, and recommend regular "tune ups" that keep you coming back. They also don't do well with extremity musculoskeletal issues. I recommend seeing a physical therapist. Its open access now so you don't need a referral, they'll figure out your core impairments, and give you ways to fix it so you don't keep going back. Is that a pic of your back in this thread?
No that's me but I wanna say your advice is very based. My dad snapped his back as a fisherman once and he couldn't move it at all because if he did it would cause severe pain. Basically had to stay home and lay on the couch all day. Went to a chiropractor several times and that specific chiropractor was only in our town for 1 day a week so my mom had to drive him some 75km or what have you several times only for my dad to get told to rest and given some painkillers and to "come back later". All in all about 300 euros had gone to waste without even having done anything about his back.
So via some connections we were told to visit a standalone physical therapist a few towns away. He was considered kind of a strange person and my town being very Christianic didn't help build his reputation. But we went anyways and it literally took the guy 15 minutes and my dad was able to walk again. Had to come back a second and third time though to really fix it but the results were absolutely incredible as if a miracle had happened.
Every procedure costed 12,50 euros so 3 times compared to the 300 euros for the chiropractor for getting some painkillers and being told to rest. The physical therapist guy basically said how the Bible only talks about Jesus' life from age 12 and age 30 and between that there's a big gap. He said that in that time Jesus travelled to Asia and learned his healing abilities from the Buddhist monks lol.
It turns out my dad's leg was actually the problem. He had to jump through a fire once and the extreme heat caused his muscle to contract very hard or something which in turn started pulling on his back. After that it was just a ticking time bomb if you're lifting chests around 40kg of fish all day.
pusy mmm wow!