Winged Scapula and shoulder pain

  • Kevin82

    Posts: 273

    Jan 31, 2008 4:45 AM GMT
    I had been having some shoulder pain on my left side for about a week after a chest work out and it made me look a little closer at my structural alignment. Turns out that my shoulder pain more then likely is coming from a winged scapula, which is when your scapula protrudes posteriorly with some upward rotation (in my case anyway). So I found a book that I think will help called "Back Care Basics", but I was curious whether or not anyone else has experienced this and which road they took to correct it.
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    Jan 31, 2008 5:03 AM GMT
    Yeah, I just had that diagnosed by the physical therapist at my chiropractor's office. For the winged scapula, it is the serratus anterior muscle that needs building up.

    I am using a cable machine to build those muscles back there. The cable machine I use allows the pulley controlling the cable to be positioned at variable heights. So I position it at shoulder height for me. Then I stand with flexed knees, kinda like I am water skiing.

    I stand with my back to the machine and the cable extended straight out along my extended arm, then I push the cable out by just pushing my shoulder forward. The arm has to stay straight, no bending at the elbow.

    I then turn facing the machine, lift the cable to arms length so that it is taut but not extended. Then I pull the cable back by just moving my shoulder backwards.

    I do both of these exercises with both arms.

    Hope that helps.
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    Jan 31, 2008 8:05 AM GMT
    Good info.

    One thing I see at the gym that makes me just cringe: shoulder presses with a barbell on the anterior side. Dumb, and dumber. Overdeveloping your anterior deltoids invariably leads to shoulder impingement. You have to work the posterior side to maintain balance and alignment.
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    Dec 31, 2010 7:19 AM GMT
    I had been suffering for two years from knee pain then i contacted Chiropractor Suwanee GA where i felt comfort and ease.
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    Dec 31, 2010 6:12 PM GMT
    its not just your serratus anterior though, its your lower trapezius and rhomboids that are often weak too...google scapula setting exercises to earn how to "hold" your shoulder blades in the correct position