The Ultimate Guide to Corrective Exercises for Winged Scapula

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Have you ever felt pain or discomfort in your shoulder blades while performing daily tasks or exercises? This could be due to a condition known as a winged scapula, where the shoulder blade protrudes from the back, causing pain and reduced mobility. In this comprehensive guide, we will take a deep dive into the causes of winged scapula and the importance of corrective exercise. We will also explore the anatomy of the scapula, understand the movements involved, and provide a range of exercises to help you alleviate your pain and discomfort.

Key Takeaways

• Winged scapula is a condition where the shoulder blade protrudes from the back, causing pain and reduced mobility.
• Corrective exercise is essential to alleviate the symptoms of winged scapula and prevent the condition from worsening.
• Stretching exercises improve flexibility and range of motion, reducing tension and pain in the affected area.
• Strengthening exercises build the muscles that stabilize the scapula, improving posture, and reducing pain and discomfort.
• Other corrective exercises focus on improving posture and alignment
• Always consult with a medical professional before starting any exercise routine.

• Injury to the long thoracic nerve
• Trauma to the shoulder
• Muscular dystrophy
• Weakness in the muscles that stabilize the scapula
• Poor posture

Stretching Exercises

1. Pectoralis Major Stretch

• Stand in a doorway with your arms bent at a 90-degree angle and your forearms resting on the door frame.
• Slowly lean forward until you feel a stretch in your chest muscles.
• Hold the stretch for 15-20 seconds and repeat.

2. Latissimus Dorsi Stretch

• Stand with your arms extended overhead and your palms facing each other.
• Slowly bend forward at the waist, keeping your arms extended.
• Hold the stretch for 15-20 seconds and repeat.

3. Levator Scapulae Stretch

• Sit with your back straight and your arms hanging loosely by your sides.
• Slowly tilt your head to the side, bringing your ear towards your shoulder.
• Place your hand on the opposite side of your head and gently apply pressure.
• Hold the stretch for 15-20 seconds and repeat on the other side.

• Stand with your arms at your sides and your shoulders relaxed.
• Squeeze your shoulder blades together and hold for 5 seconds.
• Release and repeat for 10-15 repetitions.

• Stand with your back against a wall and your arms extended out to the side at shoulder height.
• Slowly raise your arms above your head while keeping them in contact with the wall.
• Lower your arms back to shoulder height and repeat for 10-15 repetitions.

• Begin in a plank position with your hands directly under your shoulders.
• Slowly lower your body towards the ground while keeping your elbows close to your sides.
• Push back up to the starting position and repeat for 10-15 repetitions.

Other Corrective Exercises

• Begin in a push-up position with your hands directly under your shoulders.
• Keep your body in a straight line from your head to your heels.
• Hold for 30-60 seconds and repeat for 2-3 sets.

• Sit with your back straight and your arms at your sides.
• Squeeze your shoulder blades together and hold for 5-10 seconds.
• Release and repeat for 10-15 repetitions.

• Stand with your feet shoulder-width apart and your arms extended in front of you.
• Raise your arms to shoulder height while squeezing your shoulder blades together.
• Lower your arms back to the starting position and repeat for 10-15 repetitions.

Conclusion