tag:blogger.com,1999:blog-240243626000907570.post816452952353515825..comments2023-09-26T08:05:48.923-04:00Comments on Trihardist: "Stop Slouching!": Winged ScapulaTrihardisthttp://www.blogger.com/profile/09959976526615399378noreply@blogger.comBlogger56125tag:blogger.com,1999:blog-240243626000907570.post-86294218498004675862017-05-08T09:38:05.512-04:002017-05-08T09:38:05.512-04:00Like doing cobra's off a stability to help avo...Like doing cobra's off a stability to help avoid the dreaded slouch.Naturalbbhttp://www.naturalbodybuilder.comnoreply@blogger.comtag:blogger.com,1999:blog-240243626000907570.post-58487058629782361332015-09-28T13:37:04.347-04:002015-09-28T13:37:04.347-04:00Just as an FYI ...winging scapulae is also a sympt...Just as an FYI ...winging scapulae is also a symptom of FSH, a form of muscular dystrophy that affects the face, shoulder and larger leg muscles. It is one of the most common types of MD but also the one less known and the one least funded .. many people who have it may not even know ... they just know they can't reach overhead as well as they could ..Anonymoushttps://www.blogger.com/profile/18045354711659421374noreply@blogger.comtag:blogger.com,1999:blog-240243626000907570.post-87479194330993652142015-03-30T21:51:11.803-04:002015-03-30T21:51:11.803-04:00Great tips on getting proper posture. My shoulder...Great tips on getting proper posture. My shoulders have a bit of an anterior tilt to them and I have been working on fixing that. I will try some of those stretches you mentioned. I am also thinking about seeing a physical therapist because some of the muscles in my shoulder feel really tight as well.<br /> <a href="http://www.easternshorephysicaltherapy.com/Rehabilitation-Services-Linwood-NJ.html" rel="nofollow">http://www.easternshorephysicaltherapy.com/Rehabilitation-Services-Linwood-NJ.html</a>Anonymoushttps://www.blogger.com/profile/14477919818733986186noreply@blogger.comtag:blogger.com,1999:blog-240243626000907570.post-53137350526088666002014-12-07T17:47:40.584-05:002014-12-07T17:47:40.584-05:00I'm 32 years old, average weight, not an athle...I'm 32 years old, average weight, not an athlete. I have had winged scapula for as long as I can remember. They protrude about 3 or 4 inches only when my hands are behind my back. I have no pain and complete range of motion. They just look really weird. Is it possible that this is just natural?I never thought to worry about it but decided to google it today and came across to this blog and to be honest it has worried me a little bit. I've never had any injuries.Anonymoushttps://www.blogger.com/profile/09858719586465183316noreply@blogger.comtag:blogger.com,1999:blog-240243626000907570.post-74419254439616706482014-06-25T06:59:28.782-04:002014-06-25T06:59:28.782-04:00exercises to be avoided in mild winging of scapula...exercises to be avoided in mild winging of scapula ie muscle workout not to do?Anonymoushttps://www.blogger.com/profile/17132407721097956944noreply@blogger.comtag:blogger.com,1999:blog-240243626000907570.post-47383622296221134652013-12-16T05:20:32.754-05:002013-12-16T05:20:32.754-05:00Hi there, I have the exact same issue as the perso...Hi there, I have the exact same issue as the person in the picture with two equally winging scapulae. I don't show any symptoms of Thoracic Nerve Damage, nor do I have any pain with this, I have a full ROM and am physically able to do anything anyone else can do, I am a healthy individual. I just hate the appearance of these two wining scapulae. They seem to just jut out with my arms by my side, the seem to jut out most at the bottom. They too wing out when performing a push up, or when I hold my arms out in front of me, yet no pain, and I can move my arms freely. I know tight chest muscles are a factor, along with weak serratus anterior, lower traps, middle traps and occasionally weak rhomboids. I know rhomboids retract while the serratus protracts, and that a weak serratus can be overpowered easily. My question is, do people manage to fix this? Have people performed exercises, stretches and what not, and had the success of no longer having shoulder blades that stick out? Or are all these physical therapy exercises nd stretches allocated to alleviate pain? I would like to see evidence (videos,pictures) of people getting their scapulae to sit flat rather than winging out in both static and dynamic poses. I want to become a natural bodybuilder and I highly doubt I could buld enough muscle to fill in the spaces these protruding shoulder blades cause. Thank you. Anonymoushttps://www.blogger.com/profile/16735787443261841512noreply@blogger.comtag:blogger.com,1999:blog-240243626000907570.post-29637722039092495152013-12-01T21:05:46.595-05:002013-12-01T21:05:46.595-05:00I wouldn't worry about it too much, since he&#...I wouldn't worry about it too much, since he's still so young. The best thing to do, I think, is teach him to be aware of his posture. Winging scapulae probably won't do him any harm, but they may indicate poor shoulder mechanics, which could lead to injury in the future. The exercises that I've given above will help him develop awareness in the stabilizing muscles around his shoulders. The ultimate goal is to teach him to use those stabilizers in all activities. Mindfulness in movement will help prevent injuries in the future, and now is a great time to instill it.Trihardisthttps://www.blogger.com/profile/09959976526615399378noreply@blogger.comtag:blogger.com,1999:blog-240243626000907570.post-89829546575674196542013-11-09T22:19:11.765-05:002013-11-09T22:19:11.765-05:00I am just seeing this blog as I search for my 7 ye...I am just seeing this blog as I search for my 7 year old son. He is a competitive swimmer, and his shoulders have broadened out to the point that his shoulders are about 7 inches apart. Part of his swimming regiment includes wall ups (pull up/push up) onto deck from side of pool, push ups, as well as all four strokes. He is very good at the back and fly. Is his just his back and chest muscles developing? He has had winged scapula for a while and I understand that is normal in children. He does not ever complain of pain in his shoulders, neck or chest. What other excersizes can he do to strengthen his back muscles?swimmomhttps://www.blogger.com/profile/17877530968152754770noreply@blogger.comtag:blogger.com,1999:blog-240243626000907570.post-64493894358619553012013-10-26T03:26:42.421-04:002013-10-26T03:26:42.421-04:00Hi there. I have two scapulas winging statically a...Hi there. I have two scapulas winging statically and dynamically. No pain... full ROM but have been wondering... does the actual winging go away with strengthening and stretching exercises? Or are those things just to get rid of pain? I just want to get these damn scapulae to sit flat because it looks gross. If exercises do flatten the scapulae, may I see evidence (case studies or before and after pictures ect...)?Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-240243626000907570.post-76964342035623504232013-10-23T07:10:34.818-04:002013-10-23T07:10:34.818-04:00I have equally winging scapulae. No pain, no ROM p...I have equally winging scapulae. No pain, no ROM problems. Just have a strong issue with the appearance of it.. Looking to achieve an aesthetic goal and this issue needs to be fixed. Why aren't there any photos of before and after PT exercises... (winged then not winged due to exercises)? I just want these to not stick out of my back in a static position. I went to a PT. Got given lower trap strengthening exercises, Serratus anterior strengthening exercises, upper trap stretches, pec minor stretches and rotator cuff exercises. Should these do the trick if I do it for a maximum of 2 years? I am very frustrated with the look and would love to beat this issue and I am horrified of spending 2 years of this all to see no results... need to know how likely it is that people actually fix the winging appearance. Thank youAnonymousnoreply@blogger.comtag:blogger.com,1999:blog-240243626000907570.post-63298226891763410822013-07-30T21:15:13.615-04:002013-07-30T21:15:13.615-04:00Yep, that's normal. Work on your serratus ante...Yep, that's normal. Work on your serratus anterior strength, but don't stress about the protrusion. Most of us have chronically weak serratus muscles. Never hurts to work on them!Trihardisthttps://www.blogger.com/profile/09959976526615399378noreply@blogger.comtag:blogger.com,1999:blog-240243626000907570.post-17487423032659793152013-04-23T03:05:40.454-04:002013-04-23T03:05:40.454-04:00Sorry if this question is retarded, but is it norm...Sorry if this question is retarded, but is it normal to have a protrusion of the scapula during any part of the shoulders ROM?<br /><br />I pretty much don't have any problems with my scapula ( no pain, no lack of range in motion ) yet when I raise my arms above my shoulders in any way ( my arms vertically above my head or my wrists parallel to the walls hands pointing upward ) then my scapula slightly protrudes. I'm pretty sure my serratus anterior needs a bit of work but I was just curious if it's normal to see it a bit during this part of the ROM or if slight winging of the scapula is something that happens to a lot of people ( modern age of desk jockys and bad posture from slouching in front of a screen. ) pls respond.Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-240243626000907570.post-25183876329311450122013-03-13T16:43:23.218-04:002013-03-13T16:43:23.218-04:00No, I don't think winged scapula will keep you...No, I don't think winged scapula will keep you out of the military unless there's some deeper issue that's causing it, such as nerve damage. Usually, it's just a muscular imbalance.Trihardisthttps://www.blogger.com/profile/09959976526615399378noreply@blogger.comtag:blogger.com,1999:blog-240243626000907570.post-2891211248966384882013-03-13T15:31:51.308-04:002013-03-13T15:31:51.308-04:00Will scapula winging keep you out of the Navy?
Will scapula winging keep you out of the Navy?<br />Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-240243626000907570.post-3156976157050577432012-11-21T16:33:55.422-05:002012-11-21T16:33:55.422-05:00People need to look into IMS or what is known as d...People need to look into IMS or what is known as dry needling, may help if the muscles are too tight for the shoulder blade to go back into position.Davenoreply@blogger.comtag:blogger.com,1999:blog-240243626000907570.post-47059394166967044362012-11-09T08:30:48.074-05:002012-11-09T08:30:48.074-05:00Hey!
My name is Gard Valaker, and I saw my post b...Hey!<br /><br />My name is Gard Valaker, and I saw my post by accident (by searching my own name in google :D)<br /><br />You can find my post about in the middle of this section/page. I had winged scapula (got it in about 09 or something), and I have now trained it completely away. I almost never feel any uncomfortable with the shoulder any more or anything.<br /><br />I have used this exercise for maybe 2 years in a straight now (im training alot of strenght).<br /><br />http://www.youtube.com/watch?v=iY9Vuo27pCs<br /><br />In the beginning I could only do maybe 6-7 reps with no added weight, and my shoulder/scapula hurt when I did it. Now I'm doing the exercise with an added 15kg plate (and planning to raise it to 20 soon)<br /><br />Anyway, this worked for me, and I hope this might be helpful to any poor souls that gets winged scapula in the future. I had a hard time finding any tips on this subject when it happened to me.<br /><br />Gard ValakerGard Valakerhttp://www.bt.nonoreply@blogger.comtag:blogger.com,1999:blog-240243626000907570.post-11288747945281745352012-08-08T06:36:20.583-04:002012-08-08T06:36:20.583-04:00Hi,
I have been trying to fix a protracted should...Hi,<br /><br />I have been trying to fix a protracted shoulder girdle and winged scapula, that I have had for as long as I can remember (I'm 18). I'm have been told countless times I just need to strengthen My Serratus Anterior, however my scapula does not stick out when I do pushing activities, and I can do a variation of an incline bench press where I just protract my shoulder blades forward (Incline shoulder raise? -(http://www.exrx.net/WeightExercises/SerratusAnterior/BBInclineShoulderRaise.html) with over 50 kg no sweat. The problem is mainly with retraction, instead of staying flush against the thoracic wall my scapula just seem to go more or less straight out, they also sit at rest quite far apart out and the bottom of the medial border (Inferior angle) is sticking out quite substantially. I have stretched my pecs right out, (Believe me they are very flexible) As well as my anterior deltoid. Right now I have a program consisting of cable rows and low rows in an effort to really strengthen and shorten my mid/lower traps and rhomboids, which since they don't seem to stay stable on retraction I believe is the problem not the serratus anterior. I have always had terrible posture which I now always think about and try to correct. i just wish to have your opinion on this, and if you believe I am on the right track. The physios i've seen have been less than useless.<br /><br />( I do not have an account so I'm hoping this will post.)<br /><br />Frustrated Kiwi (In New Zealand)Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-240243626000907570.post-14160650862061327752012-05-13T22:03:51.858-04:002012-05-13T22:03:51.858-04:00No, that's not the only thing that causes wing...No, that's not the only thing that causes winging scapula. That's a neural problem. Winging scapula can also be structural or muscular. I did have one client with a severely winged scapula whose serratus anterior was paralyzed. The nerve was severed in a motorcycle accident. But winging scapulae can also be caused by an underactive serratus, protracted shoulder girdle, underactive rhomboids, or a combination of those. The underactivity isn't always a result of neural inactivity.Trihardisthttps://www.blogger.com/profile/09959976526615399378noreply@blogger.comtag:blogger.com,1999:blog-240243626000907570.post-89004677049117415122012-05-13T22:00:56.407-04:002012-05-13T22:00:56.407-04:00Man, I don't know. That sounds like a conundru...Man, I don't know. That sounds like a conundrum. The best I can do, within my scope of practice, is just tell you to strengthen the muscles. The brace works because it keeps your shoulders in an optimal position. Theoretically, your muscles should be able to do the same thing. But sometimes other problems get in the way, like muscle or ligament tears, or inactive nerves. That's the best I can tell you, I'm afraid :-/Trihardisthttps://www.blogger.com/profile/09959976526615399378noreply@blogger.comtag:blogger.com,1999:blog-240243626000907570.post-78493771327472634922012-05-13T21:58:39.898-04:002012-05-13T21:58:39.898-04:00Love that exercise. I call it Scarecrow A. You can...Love that exercise. I call it Scarecrow A. You can also work on keeping your shoulder blades, forearms, wrists, and backs of hands against the wall while trying to slide your arms overhead. That's Scarecrow B.Trihardisthttps://www.blogger.com/profile/09959976526615399378noreply@blogger.comtag:blogger.com,1999:blog-240243626000907570.post-47479458296675270802012-04-21T11:18:50.308-04:002012-04-21T11:18:50.308-04:00Also try leaning against a wall having your arms i...Also try leaning against a wall having your arms inline with your shoulders, keeping your elows on the wall and bent @ a 90 degrees. Then try to push your back off the wall with your elbows and watch were your arms go because they will try to lower themselves keep them up high to get the most out of this exercise and keep your elbows on the wall do 12 to 15 reps sounds easy enough but if you have scapula winging you'll find it ver difficult to keep your arms up but you will love the feeling in your back when your donestephie.shttps://www.blogger.com/profile/10980366161739539322noreply@blogger.comtag:blogger.com,1999:blog-240243626000907570.post-36330526821443389382012-03-30T22:00:24.850-04:002012-03-30T22:00:24.850-04:00Hi!
I'm a cyclist and have been having horribl...Hi!<br />I'm a cyclist and have been having horrible shoulder pain for a couple of years now. Symptoms just as you wrote about: hurts when I lean against a wall or chair (especially driving), and after mile 20 on my bike, I'm riding with my arm behind my back most of the time to lessen the pain.<br />Had surgery a year ago to decompress it and the doc gave me a 'harness' to help stabilize the joint. Basically it's a spandex material tee shirt, zips up the front, with a gigantic piece of velcro around my entire waist (like a kidney belt) and velcro straps from the top of my shoulders that criss-cross my back and velcro very snuggly around my waist.<br />The thing is hot and tight but I wear it almost daily for a few hours and it does help with the pain. I cannot wear it on my bike or I'd pass out from heat exhaustion and dehydration.<br /><br />The crux of my e-mail is this: I still have pain. It affects my riding, working, driving, etc. And that affects me. The last doctor I went to said he's not a magician and that if it hurts to ride...then don't ride. HA! <br /><br />I'm tired of PT, and tired of seeing a different doctor because I don't have a specific diagnosis but it sounds like a winged scapula. The first doc said that my left shoulder blade does 'wing'.<br /><br />What do I do? I'm not going to stop riding.Peri Oddicalhttps://www.blogger.com/profile/11082282449323153756noreply@blogger.comtag:blogger.com,1999:blog-240243626000907570.post-71100305022992882072012-03-08T17:02:15.210-05:002012-03-08T17:02:15.210-05:00an injured long thoracic nerve is the only thing t...an injured long thoracic nerve is the only thing that causes a winging scapula.causes paralyzes of the serratus anterior.slouching has nothing to do with it!!sometimes heals with time.surgery may work by relieving pressure on the nerve in the neck(between the scalenes)or under the shoulder blade.you can not exercise the serratus anterior if the nerve is not firing.Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-240243626000907570.post-22563907524841779402011-12-31T18:46:50.686-05:002011-12-31T18:46:50.686-05:00I'm 14 and i have winged scapula and its prett...I'm 14 and i have winged scapula and its pretty bad, I am embarrassed to remove my shirt when people are looking because of it.Everyone says it is because I'm skinny. My parents won't let me go to a gym until next year.... Should I be worried a lot?gwashttps://www.blogger.com/profile/09614897668714221054noreply@blogger.comtag:blogger.com,1999:blog-240243626000907570.post-8873896426931159322011-12-13T22:43:29.481-05:002011-12-13T22:43:29.481-05:00This has been very helpful!! I'm on the swim t...This has been very helpful!! I'm on the swim team at my high school and my shoulder has been hurting for quite some time. Our school's personal trainer said I was starting to wing and since I'm right handed, I also over-use my right arm while swimming and whatnot.. I didn't know what this meant until now, and I will definetly do some of these excersizes!!Anonymousnoreply@blogger.com