how to rehab a winged scapula

Corrective Exercises to Fix Scapular Winging

1. Scapular Pushup. It seems logical for us to think that the serratus anterior muscle is responsible for pulling our shoulder blade back in place, however, the opposite is true.
2. Banded Shoulder Protraction. This exercise involves a similar motion to the scapula pushup except a band is used. ...
3. Wall Slides. ...
4. Lying Dumbbell Shoulder Protraction. ...

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Full Answer

How to tell if you have a winged scapula?

Jan 13, 2022 · Corrective Exercises to Fix Scapular Winging. Wrap a band around you so it goes around your back. Using both arms, slowly retract and protract your shoulder blades, pushing the band away from you. Keep doing this back and forth.

How to stop your scapula winging?

Mar 18, 2022 · Winged scapula treatment. Applying ice or cold therapy may help reduce the shoulder blade pain although the back isn’t the easiest place to apply a cold pack. Assistance will be required! A full rehabilitation and strengthening program consisting of exercises for the shoulder is important. The most important muscle to strengthen if you have a Winged scapular …

Can winged scapula have no pain symptoms?

Feb 05, 2015 · #wingingscapula #wingedscapula #wingingscapula #scapulaPrincipal Physiotherapist Tim Keeley demonstrates 3 essential rehab exercises to help activated the se...

What is treatment for winged scapula?

The winged scapula may also be rotated or displaced medially or laterally 4• Orthosis is the device which can restrict this abnormal scapular displacement. The combination of physical therapy and the orthotic management can give a significant improvement both in the range of motion and muscle strength. The patient still continues to gain strength.

What is the fastest way to fix a winged scapula?

For scapular winging caused by damage to the dorsal scapular nerve, your doctor will likely recommend a mix of physical and massage therapy. They may also prescribe muscle relaxants, anti-inflammatory drugs, analgesics, or a combination of all three.

Can you fix winged scapula?

3:3815:23How to Fix Scapular Winging (STEP BY STEP!) - YouTubeYouTubeStart of suggested clipEnd of suggested clipBecause. If these muscles are tight we all know that having a winged scapula is going to be causedMoreBecause. If these muscles are tight we all know that having a winged scapula is going to be caused by a weakness in the serratus anterior muscle. But if that weakness is caused by the fact that the

How long does it take for a winged scapula to heal?

If the LTN is injured, the usual outcome is a winging scapula caused by serratus anterior dysfunction, which limits overhead movements and significantly reduces performance. Recovery is usually spontaneous and occurs on average nine months after diagnosis.

How do I strengthen my winged scapula?

6 Best Exercises to Fix a Winged Scapula1 of 7. Stop Winging It. ... 2 of 7. Scapular Pushup. ... 3 of 7. Side Lateral Raise. ... 4 of 7. One-Arm Lat Pulldown. ... 5 of 7. Rear Dumbbell Flye. ... 6 of 7. Rope Pulldown. ... 7 of 7. Single Straight-Arm Cable Pulldown.

Can Push-Ups fix winged scapula?

Scapular push-ups can help fix winged scapula. Physical therapists rely on exercises like scapular push-ups to help correct winged scapula, a condition where the scapula muscles are weak, causing them to protrude like wings.Feb 24, 2022

Is winged scapula serious?

Scapular winging is a rare, but potentially debilitating condition that can affect the ability to lift, pull, and push heavy objects, as well as to perform daily activities of living, such as brushing one's hair and teeth and carrying grocery bags [1].Nov 2, 2007

Can chiropractor fix scapular winging?

Chiropractic adjustments are ideal for realigning your spine and limiting the pressure on the nerves in your back. Adjustments can help with the muscle imbalances and spinal imbalances that often accompany the appearance of a winged scapula.Feb 8, 2020

Can a chiropractor fix winged scapula?

A winged scapula can be treated, fortunately. Chiropractic care and associated therapies can help you get relief from your symptoms, and to strengthen your shoulders to avoid further discomfort.Jun 26, 2019

How to correct a winged scapula?

Corrective exercise helps identify these problem areas and correct them to improve your condition. 2. Passive Scapular Retraction. As one of the best winged scapula exercises, the idea is to relax your spine and allow gravity to pull your shoulder blades down together. Kneel on the floor in a way that your shoulders are directly over your hands ...

Why do you do winged scapula exercises?

It is one of the very best winged scapula exercises because it not only brings your shoulder blades back in their normal position but it also helps build muscle. You have to do it right to ensure that it strengthens your shoulder's core muscles. You will also notice an improvement in your posture because the exercise strengthens muscles in your back that keep you upright while sitting and standing.

How does a winged scapula affect your shoulder?

You have a winged scapula when your shoulder blade protrudes from your upper back in an abnormal position. The condition can make your shoulders to round forward to an extent that you cannot pull your shoulder blades together. You may even find it hard to lift and carry objects – it also affects your ability to rotate your body. Thankfully, there are exercises that gradually improve your condition and prevent further complications. Let's find out which exercises you can do.

How to straighten a scapula?

Try scapula protraction for help. Get an exercise band and hold one of its ends at shoulder height. While keeping your elbow bent, push your hand forward until you manage to straighten your elbow. Be sure to apply the force through your shoulder.

How to get your shoulder to stop sagging?

Get in an upright position with your right upper arm extended at the shoulder level. Keep your elbow bent at 90 degrees and then slowly rotate your shoulder internally. Make sure that your forearm points toward the floor. Now, grab a small dumbbell in your hand and rotate your shoulder externally .

How to get a medicine ball to move your scapula?

Get a medicine ball, grab it in both hands, and lie down on the floor. Keep your elbows straight all the time. Slowly , push the ball up with the help of your shoulders. Ensure that only your shoulder girdle moves with the ball.

How to stretch your shoulders?

Exhale and bring your shoulder blades together while extending your lower spine slightly. Be in this position for 5-10 breaths and relax. Repeat thrice. 3. Standing Doorway Chest Stretch. The main goal of this exercise is to open up your chest a bit and keep it from pulling your shoulders forward.

How to treat a scapula with a winged blade?

Winged scapula treatment. Applying ice or cold therapy may help reduce the shoulder blade pain although the back isn’t the easiest place to apply a cold pack. Assistance will be required! A full rehabilitation and strengthening program consisting of exercises for the shoulder is important.

What is a winged scapula?

A winged scapula is a symptom of another condition, rather than an injury itself. It is where the shoulder blade protrudes out on the back, rather than laying flat against the back of the chest wall. It is quite a common dysfunction of the shoulder as it is also associated with poor posture.

Why does my shoulder blade wing?

Damage to the nerve can be caused by a contusion or blunt trauma of the shoulder, traction of the neck and can also sometimes follow a viral illness .

What muscle is used to strengthen a scapular?

The most important muscle to strengthen if you have a Winged scapular is the serratus anterior muscle. It is the one which holds the shoulder blade in place. Exercises to strengthen the serratus anterior which is known as the punching muscle including punching type exercises.

What is the name of the muscle that is wing-like on the back?

It is known as winged scapula as the medial (inner) border of the scapula can appear to be wing-like on the back. A winged scapula is associated with damage or a contusion to the long thoracic nerve of the shoulder and/or weakness in the Serratus Anterior muscle.

How to target the serratus anterior?

To target the Serratus Anterior directly, scapula protraction exercises work best along with serratus press exercises. Any movement which protracts the shoulder forwards at the end range of movement will target the serratus anterior. Punching a punch bag will also work this muscle.

What does it mean when your scapula is winged?

Winged scapula symptoms. A winged scapular is usually fairly obvious as the scapular or shoulder blade protrudes outwards sticking out of the back. Patients can complain of shoulder blade pain with pressure on the scapular from a chair when sitting. If caused by an injury resulting in nerve damage, the patient may have limited shoulder elevation as ...

What is a winged scapula?

A Winged Scapula (also known as Scapula Alata) is when the medial (inner) border of the shoulder blade protrudes off the rib cage. (Ideally – it should sit completely flat!) Certain shoulder movements (dynamic). The content presented on this blog post is not medical advice and should not be treated as such.

How to get rid of scapula contractions?

Keep your shoulders long and wide. Keep your neck completely relaxed. (Don’t shrug!) Push 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 back as you push your forearms into the wall. Hold for 30 seconds.

What is the function of the serratus anterior?

The main function of the Serratus Anterior is to keep your shoulder blade flat onto your rib cage! This is the most important part of the blog post: It is VITAL that you know how to activate and feel the Serratus Anterior muscle working when you are performing the Winged Scapula exercises.

What is the relationship between shoulder blade and rib cage?

The shoulder blade and rib cage have a matching curved shape. (Concave-Convex relationship) If the upper back is flat, it can result 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 you do!)

What nerves cause winging of the scapula?

Other nerves (when damaged) that can result in scapular winging include the: Dorsal scapular nerve and. Spinal accessory nerve.

What muscle pulls the shoulder blade off the rib cage?

A tight/overactive Pectoralis Minor (along side a tight levator scapulae and short head biceps) can pull the inner border of the shoulder blade off the rib cage. 2. Serratus Anterior weakness/inhibition. The Serratus Anterior is the primary muscle that anchors the scapula flat onto the rib cage.

How to stretch your shoulder blade?

(You can also use a stretch or resistance band if you have one.) Lean away from that hand to lock the shoulder blade down. Tilt your head towards the opposite arm pit. To increase stretch: Pull the side of your head further using your other hand.

Why does my scapula have a winged scapula?

Winged scapula can have a neurological or a musculoskeletal cause. It can arise often after an acute trauma or micro-trauma. Physical exercises for the scapula. First conscious muscles activation of the scapula, then automate exercises for the scapula muscles and at last dynamic exercises for the muscles of the scapula.

Why does the scapula protrude?

The term ‘winged scapula’ (also scapula alata) is used when the muscles of the scapula are too weak or paralyzed, resulting in a limited ability to stabilize the scapula. As a result, the medial border of the scapula protrudes, like wings. The main reasons for this condition are musculoskeletal- and neurological-related.

What are the three types of scapular motion deviation?

Clinical presentation for the musculoskeletal winged scapula. There are three types of scapular motion deviation: Type 1: A visible angulus inferior and a pronounced anterior tilt of the scapula can be observed.

Is a winged scapula always painful?

But a winged scapula is not always painful, this is often with a muscular scapula alata. Other patients feel a moderate pain and some are experiencing no pain at all. Any infringement of the plexus brachialis, N.accessorius or N. Thoracicus longus is susceptible to provoke the winging of the scapula.

How to get scapula to sag?

Allow the scapula to sag then push the scapula away from you pushing your chest away from the floor. Return back to the starting position and repeat. Avoid moving at the elbows as you perform this exercise.

What is the scapula?

The scapula is the core of the upper body, this is where the force comes in through and gets distributed out of. This article will demonstrate exercises that you can do on your own to improve your scapula control.

What is shoulder rehab?

The Shoulder [P]Rehab Program is a physical therapist developed, step-by-step program that teaches you how to optimize your shoulder health. This 4-phase program will expose you to various scapula and shoulder strengthening and stabilization exercises supported by science. This program will bulletproof your shoulders for anything life throws at you! Learn more HERE!

Is the scapula a congruent joint?

The scapula is one of the least congruent joints in the body. There is no bony articulation between the scapula and the thorax. This is why the scapula can move so easily, essentially it is a free-floating bone that can move into protraction/retraction, elevation/depression, anterior tilt/posterior tilt, internal/external rotation, ...