The winged scapula is one of the most common postural faults I see with regards to neck and shoulder pain. The term winged scapula gets its name from its appearance, a wing-like resemblance, due to the medial border of the scapula sticking straight out from the back. Make sure you read the full article with all the detail relating to this problem in the link below
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This is a postural fault that can greatly affect a person’s ability to lift, pull, and push weighty objects and can cause pain and discomfort with simple daily activities such as taking your shirt off or playing a sport.
Most of you would have heard of the rotator cuff and know that these small stabilizer muscles play a vital role in maintaining shoulder stability. These four muscles work together to externally rotate and internally rotate the shoulder but they are very important in keeping the humeral head stable and centered within the joint. If we lose that stability, we get some extra mobility of the humeral head within the joint, and that begins to pinch some of the structures around it. The weakness of the stabilizers forces greater activation of the prime mover muscles like the pecs, upper traps, rhomboids, and the lats. They will continue to work and become short and tight creating trigger points throughout the shoulder region until the real problem is addressed.

The other two key muscles are Serratus Anterior and the Lower Trapezius and both of these muscles are the big problem when it comes to the winged scapula and any type of shoulder or neck injury. These two muscles play a pivotal role in keeping the scapula attached to to the thorax and in optimal alignment. And also providing the upward rotation and posterior tilt needed for optimal stability. Without these muscles firing together correctly, your body will find another way and this is when postural adaptions occur such as the winging of the scapula, stiffness, trigger points and ultimately pain will surface at the end. Of all the shoulder problems we see you will find the serratus anterior is a massive contributor to the winged scapula. If you find a way to engage this muscle in movement patterns and eventually strengthen it you will be able to effectively get rid of this problem for good!


I love using the wall slides drill that is featured in this video as it is so effective at re-training optimal timing and positioning of the scapula. I highly suggest to read this article to see more about this and the other variations I might use.
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Other great articles to read with additional information on the shoulder, neck, rotator cuff and serratus anterior are provided in the links below.
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And for the ultimate training report for shoulder and neck pain make sure you grab a copy of our Special Step by Step report in the link below.
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