Winging Scapula

[Bigboi118]

Ive posted about this in workout journal recently and swanso has given me advice on exercises/stretches.

I was just wondering if there is anyone on this site who has ever had this problem and if they had got it treated. Ive been looking on the web
and the only real seems to be surgery. I know i have a problem with left scapula and its effecting alot of lifts, I didnt realise untill
i saw a physio that i had an issue, i always put the slight pain down to i broke left collarbone some years back and just thought it was weak from that.

the physio's advice was internal/external rotations which i have had mixed reactions from people ive told, Wont int/ext rotations strengthen the muscles and
pull/connect the arm stronger to the body?

[swanso5]

scap winging doesn't require surgery, just simple strength training

in 100% of shoulder injuries, serratus activation is an issue (or lack thereof) so:

strengthen serratus

http://www.youtube.com/watch?v=n6_VU9fH9GA&feature=fvw" onclick="window.open(this.href);return false;

strengthen lower traps

http://www.youtube.com/watch?v=AXcRFBFuo-c" onclick="window.open(this.href);return false;

Also do a shit load of rows going with a 3:1 of rowing to bench/shoulder press total volume

so if you do bench oress 4 x 6 = 24 total reps and shoulder press 3 x 10 = 30 total reps for a total of 54 internal rotation reps then you'll need 162 rowing reps...yep you'll need a dramtic cut down in pressing volume

when you do push ups do the serratus bit at the top of each rep and when you lower down, absorb the stress through your upper back

http://www.uponlinetraining.com" onclick="window.open(this.href);return false;

[Bigboi118]

When i do the lower trap stretches left shoulder definately is not as mobile, it all feels tighter than the right which has no problem.
The scapula push ups i can feel working the muscles, is it ok to do it on hands instead of elbows? Im still only doing the small movement with no
bending of the elbows.

hopefully the lower trap exercise should get easier the more i do it.

in work journal you said to do these in upper body warm up and then do the same things during work sets
and also do the activastions daily, so does that mean do them every day?

what would be a reccommended set/rep for these exercises (just so i know not to over so it) 3x10 for each?????

[swanso5]

you've probably got some scar tissue in joint which will limit range of motion and/or half of your upper back muscles just don't basically

it's a lower trap activation but do you feel tightness through the front (anterior delts, pecs) or back (upper traps, posterior muscles/capsule) of the shoulder?

there's a bunch of tests you can do but i can;t find vids for them

i'd rather you do the serratus from elbows first...you should feel a "tensing" under the armpit/lat area

the more you do it the better so yeah go everyday as lon as there is no pain

sets of 15 or time or thereabouts, quality over quantity

http://www.uponlinetraining.com" onclick="window.open(this.href);return false;

[Bigboi118]

today before working out i did both the exercises you posted in warm up, The Lower trap exercise i feel tightness towards the rear of the left deltoid, it has limited movement and it was kind of difficult as i had no mirror in front of me so i was guessing the movement, but i could feel it.

The scapula push ups on elbows doesnt really feel like its doing much, not as much as when done in a press-up position, i must be doing it wrong. Either way these two seemed to help warmup the area where i had been feeling pain, and workout was relatively pain-free.

would you advise people that it is ok to do heavy lifting whilst trying to repair a problem with the shoulder??? Would it slow recovery??

[swanso5]

well you need to learn to bench properly so the wt will need to go down for this..

1 - before taking the wt off squeeze your shoulder baldes together and keep them there which will elevate your chest

if it pops out then oyu need more upper back strength which will increase bench a lot

2 - when you lower the bar your elbows should be at a 45 degree angle, not out to the sides like so many do

3 - you should be "pulling" the bar down to your though your nack on the way down and also trying to raise your chest up to go towards the bar (it won't though obviously)

this is for any press you do db or bb

same thing for push us which you should do plenty of probably in place of benches as they don't use the stabilisers as much as push ups...with push ups you pull yourself to the ground through your back

with a shorter lever arm ythey should be easier, if you can't do them from elbows then your shouldn't be able to do them from your hands without firing other muscles we don't want to...we're trying to isolate it here and from hands uses a lot of triceps which we don't want

http://www.uponlinetraining.com" onclick="window.open(this.href);return false;

[Bigboi118]

Ive been doing the exercises you suggested and it really seems to be helping, so far i have done them everyday. It feels like the rear of the shoulder is held in place better, is there any stretches/exercises for the front of the shoulder, for better stability?

Thanks again swanso

[swanso5]

you'll rarely have anterior shoulder instability, with all the anterior torso work everyone does, why do you think you need more stability there?

[Bigboi118]

just feels like i need more stability there. but im just guessing so probably not

[Bigboi118]

How should i continue to work shoulder, im doing the stretches suggested everyday. I feel like i wanna add in some external/internal rotations
with resistance bands, would this have any effect and when would be suitable to do them if i do weights m,w,f?????? on the off days?? or are they a light
enough exercise that i can do them anyday???

[swanso5]

you don't need the ext/int rot really, i don't do any

i suggest just stay with the scapula stability stuff i gave you, the ext/int rot's aren't really the problem