Winged Scapula Exercises

DO YOU KNOW HOW TO TEST IF YOU HAVE A WINGED SCAPULA?

HOW TO TEST:
Relax the muscles in your back and place it up against the wall. If you feel if the medial part of the scapula against the wall you may have a slight or major winged scapula.

WHAT IS THE CAUSE?

There are 2️ common reasons why you may have winged scapula, tight pec minor and major, and weak serratus muscles. They work hand in hand if the pec muscles are tight and the serratus anterior is weak it creates this problem. .
As the pectoral muscles pull on the shoulder it anteriorly rotates and protracts the scapula putting more tension through the serratus anterior. One of the functions is to retract the scapula. This creates a limited range or motion through the shoulder, making other parts of your body have to compensate for the limited range. Overtime you will create inflammation, pulled/torn muscles, poor movement patterns and the list continues. Here are 3 exercises to help strengthen the serratus and back muscles to decrease the risk for future problems.

EXERCISE 1️ SERRATUS REACH

1] Grab 2 light dumbbells and bend your arms to 90°.
2] Reach the arm to the opposite side of the body crossing the arm over the face
3] Will punching the arm across the body rotate the torso reach as far as your can.
4] Repeat 3x15-20

EXERCISE 2️ RETRACTION OPENER

1] Bring your scapula back and down locking them into position
2] Lift your arms parallel to the floor, making sure your trapezius are not active
3] Open and close the arms at a slow and controlled tempo
4] Repeat 3x15-20 .

EXERCISE 3️ RETRACTION ARM RAISES

1] Retract the shoulder blades
2] Lift the arms above the head, making sure the elbows stay locked out and no trap activation
3] Repeat 3x15-20 .