How to Fix Scapular Winging - 3 Daily Situations To Fix To Improve Armpit and Shoulder Blade Pain
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- Опубликовано: 15 сен 2024
- Winging scapula is a difficult and painful condition. The shoulder blade (scapula) is not unstable due to muscles not doing their job, and this causes shoulder pain, armpit pain, neck pain, upper back pain.
The diagnosis need to be done by a physical therapist or medical doctor who will see you in person. Only he / she can determine if it's a neurological condition or a trauma, if the serratus anterior, the rhomboids or the upper trapezius muscles are involved, etc. However, even without seeing you ever, I can tell you about 3 daily situations that you need to fix:
- in sports: DON'T do push-ups, bench press, chest press, etc. But you should also beware sports with intense or quick arm movements (tennis, golf, shooting a bow, etc.)
- at work: DON'T lean on your forearms. Instead, make sure that you have an ergonomic office chair with a good lumbar support so that your weight is born by the backrest, not by your neck. This is also essential when working from home! For more advice on how to create an ergonomic workplace with a low budget, check out this video: • Working From Home: How...
- standing posture: avoid round shoulders (i.e. collar bones moving forward), i.e. correct your posture but do not buy a useless posture corrector! Check out this video: • How to stop rounded sh...
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Pain in the back, shoulder, arms or any other musculoskeletal pain should not govern your life.
A lot of the pain you feel is caused or aggravated by wrong posture, poor ergonomics and a lack of specific exercises for your muscles and joints. Giving you the tools to resolve these issues is the reason why I created this self care channel.
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All information, content, and material of this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.
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oliviergirard....
Merci beaocup, thank you so much
Tu as ça?
Everytime i watch your videos i learn SO MUCH!!! THANK YOU MONSIEUR!!!.....lovely desk chair btw can u link it?
Hey Shakil, thank you so much mate!! My chair is the Kinnarps Plus 8: www.kinnarps.com/products/seating/task-chairs/plus/ ... and yes, I love it indeed!!
I love your detail
Amazing explanation
How can I fix my scapula and traps and rhomboids is there any stretching and strengthening exercises in your channel?
Thanks 🙏
Hey my friend... sorry for such a late reply!! My advice would be that you stick to this daily routine for at least 2 weeks, and see if you feel any difference: ruclips.net/video/UitiV6V5dNo/видео.html
Thank you for the video!
You’re welcome, Felipe!!
many good exercises on yt are provided just for a lateral winging scapula or they just don´t do the difference. And it is a mistake. I have been visiting my physiotherapeutist and we try to push out my medial winging scapula and depress down. It is very correct. And it is not just about one movement but releasing fascia, my tight rhomboid on left side, release pecs, strenghtening serratus anterior on the right side. But it is very challenging. I am still looking on the internet for some more material about medial winging scapula. What´s more. It is difficult to practise something at home if you can´t watch yourself in the mirror how the spine moves and rotates! / I have a scoliosis and my right sight with tight traps, visual problems like I mentioned before, and it is different how you rotate your pelvis when you exercise standing on the ground and totally different rotation when you lie down/. So the person needs really to see the motion of your spine! Thank you for your vid.
do these exercises in the video help in getting rid and fixing a winged scapula? I don’t feel pain from it but every time I put my hand behind my body it sticks out. Please let me know if these help and how long it takes to recover roughly
I'd love to be able to answer, dear... the exercises help controlling winging scapula. But fixing it is another question: depending on the origin of the issue, they may be enough to have long-lasting results, or they may not be. I can't predict this just like that, unfortunately...
Salut olivier ,
Im having middle pec/chest pain whenever i do dips , or push my neck forward and look down at the same . And when squeezing my palms(contracting the pecs) together . Could you point what might be the potential cause . Thanks
Salut Michel! Check out this list of pain patterns, and let me know if you recognize any of them: www.triggerpoints.net/symptom/front-chest-pain :)
Saliut oliver
Pls help me I have it in right side nd thats why my right chest is also small as compare to left there is no professional physiotherapist in the area I live in pls help me nd right shoulder is slightly lower
Do you have winging scapula or scoliosis, Ankur?
@@OlivierGirard winging scapula sir
I see. You know, prescribing exercises is super hazardous here, because I cannot know which one causes the imbalance and the swinging of the scapula. However, I think that there one goal you could have that will take you already some energy: identify all the situations in which you rest on your elbow or your forearm when you sit, and remove this habit by creating / using a lumbar support in all these environments (ruclips.net/video/eXMLHrOsZrk/видео.html). Try that first...
@@OlivierGirard thank you sir
Can I send u my x-ray ?