Scapular winging, sometimes called a winged scapula, is a condition that affects the shoulder blades. Scapula is the anatomical term for the shoulder blade.
The shoulder blades usually rest flat against the back of the chest wall. Scapular winging occurs when a shoulder blade sticks out.
Scapular winging can be caused by damage of one of the nerves that helps control your shoulder blade or can be from weakness of the serratus anterior muscle which helps to stabilize the shoulder blade with arm movement.
In today’s video, we demonstrate 3 Simple Exercises for Scapular Winging:
1 . 𝐒𝐞𝐫𝐫𝐚𝐭𝐮𝐬 𝐏𝐮𝐧𝐜𝐡𝐞𝐬 - Lie on your back holding a small free weight or soup can with your arm extended out in front of your body and towards the ceiling. While keeping your elbow straight, protract your shoulders forward towards the ceiling and then lower back down in a control motion. Do not allow your shoulder to raise towards your ears. Keep your elbow straight the entire time. Repeat 3 sets of 10 repetitions.
2 . 𝐏𝐮𝐬𝐡 𝐔𝐩 𝐏𝐥𝐮𝐬 - Start in a push up position on your hands and toes with elbows fully extended as shown. Maintain this position as you protract your shoulder blades forward to raise your body upward a few inches. Then, return to original position. Repeat 3 sets of 10 repetitions.
3 . 𝐒𝐞𝐫𝐫𝐚𝐭𝐮𝐬 𝗪𝐚𝐥𝐥 𝐒𝐥𝐢𝐝𝐞𝐬 - Position yourself with your forearms and hands parallel to each other and pressed against the wall. Wrap the elastic band around your hands, as shown in the picture press out against the band with your hands. Keeping your arms pressed against the wall, slide your hands above your head. Slowly lower your arms back down to the starting position. Repeat 3 sets of 10 repetitions.
