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25.04.2014

Winged scapula exercises youtube, biceps workouts for beginners - Reviews

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The middle component of the serratus anterior originates from the third, fourth, and fifth ribs and inserts on the vertebral border of the scapula, serving to protract the scapula. The inferior component originates from the sixth to ninth ribs and inserts on the inferior angle of the scapula.
Because the spine is ventral to (in front of) the scapula the trapezius can pull the scapula a bit anteriorly. If the trapezius is on slack, or not firing properly, the compression on the scapula lessens.
For many of the same reasons above, the rhomboids can play a role in the shoulder blade winging too.
Due to the attachment sites of the above muscles, we can get a good feel for which muscles need work by the position of the scapula.
Because this nerve is what gets the serratus anterior to fire, and people with scapular winging often have so much trouble getting their serratus to work, the long thoracic nerve gets a lot of attention. I didn’t go over this in the initial anatomy section, but stiff external rotators of the humerus can cause winging as well. Exercises such as DB rowing, chin ups, lat pulldowns, chest supported row, all work on muscles which downwardly rotate and retract the scapula, as well as extend the humerus. Going with that, horizontal pushing exercises, such as push-ups, bench pressing, DB bench pressing, all work the pecs to a great degree.
And there’s minimal, if any, upward rotation in any exercise only taking place in the horizontal plane. Furthermore, exercises like the push-up plus and others may promote scapular protraction while simultaneously promoting scapular retraction. Whatever you may be promoting in scapular abduction (protraction) you’re offsetting with adduction (retraction). If you’re looking for some other steps you can take to help with scapular winging, specifically during the day, such as while typing and sitting, you may be interested in this. There are some who may have the appearance of a winging scapula, say, while standing, but the appearance can be due to a hypertrophied subscapularis.
The exercises ive been given are supposed to and are currently improving my dynamic and static winging. In this article, I saw a bunch of stuff that I SHOULD NOT be doing, but there’s not a lot on what will help (apart from thinking about where your scap is and cutting out some of the pulling exercises).
More than likely, you either had a winging issue before the surgery -could be something that caused you to need the surgery- or you acquired the winging pattern since surgery. I have commented on this before in my article on Myths of Scapula Exercises, but I don’t put a lot of emphasis on resting static scapular position.


To me, this looks like the levator scapula pulling the head with a complete lack of opposition from the lower trapezius and serratus anterior. There is obviously some winging and lack of opposition of the levator by the traps and serratus.
So while the levator may be causing the head wiggle, it sure looks like the serratus and lower trap are not doing their job and creating the scapula wiggle. So while this may be glenohumeral instability, I think it is still just the scapula as it occurs during the eccentric lowering and he has almost no ability to control winging. I have the same problem as the client, scapular winging on both sides but on the left my lower traps and serratus are very weak and i cant even feel my lower traps on the left side contracting. In Musings on scapular winging there was a comment exchange where I had trouble getting through to the person the importance not just of proper exercises, but not letting the scapula(e) wing during the day. Watch how the fingers go from being able to protrude under the scapula to then -when it’s pushed forward- being on top of the scapula. Basically, what the person ends up doing is a small amount of arm flexion -bringing their arm forward and up- with some emphasis on keeping the scapula pushed forward. Although, when I first pull and then directly do push ups, they are not winged for a couple of push ups. The superior component originates from the first and second ribs and inserts into the superior medial angle of the scapula. This third portion serves to protract the scapula and rotate the inferior angle upward and laterally.
Because these external rotators connect 1) anterior to the scapula and 2) to the scapula, similar to the muscles I went over earlier. Something you rarely want in a scapular winging issue, or most shoulder issues for that matter.
If the person has the winging appearance while standing, but no noticeable winging during movement, they probably fit into this category. The lengthen and strengthen mentality is directly related to the mentality of stopping my scapulae from winging. The pec minor has been released now and my shoulders sit nicely and I find that the winging has subsided slightly since releasing it. If you let your scapula wing for 23 hours, 1 hour of exercise is unlikely to get the job done. The left hand is providing feedback to help prevent winging in the right shoulder, yet the position the left arm is in causes a propensity for winging on the left side. This component serves as the anchor that allows the scapula to rotate when the arm is lifted overhead.


The serratus anterior gets a lot of attention because it’s anterior to the scapula, and attaches to the scapula. With that, it’s logical to assume muscles which perform the opposite functions -pull the scapula away from the rib cage and or rotate it downwards- are likely working too much. The difference being these muscles internally rotate the scapula (away from the ribs), while the others externally rotate it (close to the ribs).
As we’ve seen, if anything, in someone with scapular winging we want to atrophy these muscles.
Being so young though, it may be you have winging issues, but haven’t reached the point where it causes pain.
Will the progression help me to reduce the pain that comes at the levator area (Where it joins the superior angle of the scapula).
The movement dysfunction is noticeable on pulling exercises, i cant pull my elbow back like my right elbow and i almost feel nothing. Or, if the person has issues with both shoulders winging, then reaching one arm behind the back may help the other shoulder not wing, while simultaneously cause the reaching shoulder to wing. The other great thing about this is you’re correcting your winging all day, rather than only while exercising. A serratus anterior exercise should not only work the serratus, but also stretch the pec minor and rhomboids. Hard to have a winging scapula during the day if you don’t let it wing during the day. When I place my hands behind my lower back like the image above, my right scapula tips anteriorly.
I only got worried due to the small amount of reports on winged scapula exercises and stretches. I have been given serratus anterior exercises, lower trap exercises, pec minor stretches, rotator cuff strengthening exercise, upper trap stretches.. I have not been able to find many cases or people reporting that the exercises their physio gave them flattened out their blades.



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