Best Scapular Dyskinesis / Dyskinesia Exercises
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- Опубликовано: 5 окт 2024
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This is not medical advice. The content is intended as educational content for health care professionals and students. If you are a patient, seek care of a health care professional. THE BEST EXERCISES for scapular Dyskinesis or Dyskinesia!
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was having some pain while benchpressing/push ups but this solved it, thanks
Me too😭😭😭😭
Boycott bench press 👍👍
hey. i have shoulder Dyskinesia and my left hand feels so much stronger than my right hand. is this normal ?
I am very happy with your video,109% working bro
did this exercise and instantly felt so much better
It's 3 years now. Please can you tell me if you have recovered or not?
Great video, should i stop all other training whilst i have scapular dyskinesis
did you? did it help?
Hey guys, great job. Awesome videos. Just a quick question. How would you help a patient who can't lie prone? Thanks
You can do the same movement with a cable pulley or theraband like explained in the second part of the video
Sir what is the difference between sick scapula and scapular dsyknesis
Thank you. Your video's have really helped me during school.
+Elizabeth Bender hey Elizabeth, very happy to hear, because this is what we made this channel for! Thx for following
I have this shit from like 3 years and i finally found how its called in hospital fkn doctors said im just growing and i have nothing wrong sorry for verbal now im wondering in what time i can fix this like 5-6 months?? I know it depends on how bad it is but if someone know who is more experienced
For personal health related questions we highly recommend talking to our colleagues at yourphysio.online who can help you out on your road to recovery
what happened with you?
One question
Should I keep scapular retraction during exercise? Because if I lock my scapula back I can’t up my arms over the head.
That's a great video
thx Mustafa!
How about the (in my experience) often used wall push-up (plus) exercise?
Can be done for sure. Only thing is that shoulder patients often have difficulties with overhead activities. Therefore, we think that the best exercises work the co-activation of traps and serratus together in their function of laterally rotating the scapula.
My bones scapula slowly and slidely far away it unbalanced and hurt a little bit also stick when I try to sleep one side?
Thanks from Montreal !
how can the Y lift teach you the correct scapular rythm? i mean even if you gain more strenght in certain muscles , there is no automatic leaning processr from the exercise to athletic performance or real life movements? do you agree?
+Marco Mensi completely agree Marco! However the literature suggests that a motor control approach does not alter biomechanics either with the exception of Turgut et al. (Believe it was 2017). In his study, however, both groups (motor control vs. Strengthening) improved to the same degree. So why bother?
I'm 17 and have had periscapular dyskinesia for 7-8 years, though I was only diagnosed 4 years ago. Since I've had it for so long and also during developmental years I find it incredibly difficult to flex the proper muscles during physical therapy exercises, and instead accidentally use the surrounding muscles and strain myself in ways that sometimes makes it worse. Do you know if this exercise avoids that?
Edit: Dang, wrote out all that and still forgot to ask how many reps and how often this should be done.
Does this cause impingement types of pain?
Great video! Question for you, what would you say are some causes of scrap dys ?
it's commonly seen in overhead athletes (61% according to Burn et al.) so it might as well be a functional adaption to sports.
Furthermore, the prevalence is higher in people with shoulder pain. So it can be assumed that pain alters the kinematics of the scapular. Therefore, some call it the "limp of the upper limb"
Physiotutors thanks for the response, do you have an email to reach out to get an opinion if this may be an issue I’m having? Looks like you know what you’re talking about!
+Kyle Bombczak it's next to Impossible to give advice via email for patients without seeing them in person. We'd advise u to see a local health professional for medical advice.
Physiotutors would you suggest a normal pt? I find it hard a general Pt would be able to distinguish this opposed to just stretching the chest and strengthening the upper back lol
+Kyle Bombczak +Kyle Bombczak yes, a normal pt should be able to give you good advice. The message from our first answer was actually: If you don't have shoulder pain I wouldn't worry to much about it as so many people have dyskinesis it's basically normal. if u are an elite overhead athlete you might benefit from addressing it.
Great exercise.
Hello and Thank you for the information given, i Saw a few videos of your chanel that says scapulothoracic rythm cannot be changed. However, i dont know why but when i Warm up my shoulder having a mirror in my back and try to work my muscles together i can feel an inproven movement in my scapula for a time, the scapular diskinesis is a realy wide topic and it is hard to state that it cannot be cured or changed because the causes could be a lot, nervous, muscle inbalance, etc. Thank you
Scapulothoracic rhythm differs in gender, pain, age, weight or no weight etc. So it can very well be that it changes when u are warmed up. Therefore it's already hard to say what is abnormal. Studiea who have tried to achieve a long-standing change with a motor control approach generally Show that we probably cannot change the rhythm. Remember that a study is always talking about averages. you could also be an outlier
@@Physiotutors thank you so much
What if the dyskinesys is caused by serratus anterior palsy?
Does this exercise also target the serratus anterior?
Exzellent erklärt der buffangel
Is it supposed to make a pop sound?
How do i know what 120 degrees looks like?
If you want to be exact, use a goniometer. Otherwise just eyeball!
What are your thoughts on dynamic neuromuscular stabilization for scap dyskinesia. Strengthing has done nothing for me in the past 2 years
Evidence shows that it is unlikely that we can change muscular control of the muscles around the scapula and that they are no better than strength training for patients with shoulder pain. Gonna make a video on that.
We'd advise you to get in touch with our partner www.yourphysio.online to get an individualized consult!
scapular dyskinesia is due to nerve damage you probably got herniated disc or something fix that! people have done strengthening exercises for years without improvement! if rehab doesn't work after two months that means it would never work! you and me are practical examples
@@Mohammed-yd4uc prob not a herniated disc it’s due to shoulder dislocations so maybe long thoracic nerve damage
@@LiMitZplus scapular dyskinesis is not a strength problem so it would make sense that strength based exercises didn’t work
Do you have any other exercises which help with scapular dyskinesia?
+Robert Atherton this exercise is certainly one that will work on scapular dyskinesia!
Physiotutors
Physiotutors thanks for the video! Any instructions on number of sets, repetitions?
Very much depends on the rehab phase and goal. Have a look at our video series on subacromial pain syndrome where we give a rough recommendation per phase
Wie ist da eure Sicht bzw klinische Erfahrung? Kann man die Scapula „fehlbewegung“ verändern, oder resultiert der Erfolg solcher Übungen eher aus der verbesserten Belastbarkeit der Gewebe?
Hi Florian, die meisten Quellen geben an, dass es nicht möglich ist, die "Fehlbewegungen" zu fixen (McQuade et al. 2016) mit ein paar Ausnahmen, z.B. Turgut et al. (2017).
Wir trainieren in der Praxis die scapulaire Muskulatur immer mit, da das meistens auch Übungen für die Rotatorenmanschette sind.
Letzten Endes zeigen "scapula-focused movement control" approaches und strength training für den oberen Quadrant dann in den meisten Studien das gleiche Ergebnis.
Dankeschön 👍🏻 Habt ihrt die ganzen paper eigentlich jederzeit im Kopf?
Kommt ganz aufs Topic drauf an...in dem Fall schon!;)
What if u also have overactive upper traps? Do you just actively depress thru out tis y raise?
I'm not sure if I am just doing the exercise wrong, but whenever I do it I do not feel as if I am stretching anything. Is there a certain surface or angle one should raise their arm?
Hi, very helpful video thank you. Just tried the exercise and I am unable to lift my arm more than 1/3 of my right hand's range of motion. It's as if I don't have the control of the muscles on my left hand side. Even when my wife helped me lift the affected arm all the way up, she basically lifted it, I wasn't helping, it didn't feel like I was able to do anything. Is that normal, or is it normal for people with this problem and can that muscle be somehow awakened and strenghtened?
I had a shoulder injury that caused this. It was to compensate for my weakened/pained muscles in my left shoulder. I was unable to do this, especially after my shoulder injury, but it just takes repeated exercise to eventually get better
Any updates?
I have scapular dyskinesis that was very obvious on my shoulder ultrasound according to the sonographer. When I do this exercise I get a lot of pain in the shoulder - is that normal?
Hi, in the video portion using the theraband, you don't externally rotate your arm when lifting it, but you do in the prone position (Thumbs up). Should I externally rotate with the theraband? Many thanks for the video!
The theraband makes it somewhat challenging to externally rotate. Arm elevation in the internally rotated position might be provocative for some patient's, why it's better to externally rotate if possible.
Sir i have pain on the inferior border of scapula n on the corresponding rib region..as i lower down by neck it aggravates alot alot .what should i do?
السلام عليكم. عندي نفس المشكلة. هل حصلت لها حل؟
what do you do if this causes a pain flare?
Don't panic, it may have been too much load at this point, try to reduce frequency or modify the exercise.
guys do you think is possible to have scap dysk becuase of a tight rhomboid that inihbites the serratus?
Didnt you say in one of your videos that strengthening the scapulo thoracic muscles wont have a significant in scapular movements, then what should we do?
Good information provided! 👍🏼
Man! You made an amazing body! 👌🏼
Is it normal to feel click whenever i raise my arm during this exercise? I mean is it normal with dyskinesia??
Don't worry about painless clicking. Pretty common.
@@Physiotutors Hey
How about the clicking which sort of is painful and the friction is irritating? Also, this happens with the normal pushing back of the shoulder. Is there anyway to schedule a virtual meeting with you to discuss this?
Thanks
Kabir
@@lucifer_kdsc1657 just wondering, have you had this question answerd by some other source? struggling with the same thing, it doesn't hurt, but it doesnt feel good.
Dope video
When your physical therapist has had you do all of the scapula exercises and you go to her for 3 years and it's not helping and the PT can see its not helping and can see that it is iritating it further, and no orthopedic will listen to the PT that something is seriously wrong, what else do you do?
Everytime I do this movement my clavicle snaps forward. What can I do?
Have a look at our other scapulay exercsies!
Fixed it yet?
Christiaan van Straaten Nope, but it doesn't hurt so I don't mind that much...
Altering kinematics is not possible in most cases anyways
Hey guys, i am at the very start getting a handle of a problem that i have. If i cant lift my arm above shoulder level (referring to the exercise lying on the stomach 120degree thing), what muscle is not strong enough? I never had problems im pretty fit but a bunch of things happened after a workout to my left side, medial winging, thin overactive traps,weakness.its getting better but im looking for more to learn. Any pointers?
For any personal health or rehab questions we recommend to consult with our partners at yourphysio.online for a remote physiotherapy consultation.
How many sets and reps do you recommend? How many times a day?
Do as many as you can with a rate of perceived exertion around 8 or 9 - so 1-2 reps left in the tank.
There are not strict recommendations, but you could start with 2-3 sets and build it up.
Every other day is a good idea to give you muscles some rest.
Shoulders are retracted the whole time?
That's not entirely possible as the scapula has to laterally rotate with flexion
Is it normal to feel pain while doing these exercises?
Tolerable pain is acceptable if it settles within 24 hours after
@@Physiotutors Thank you so much
Hello is swimming harm when the shoulder have scapular dyskinesis ?
The literature describes a huge prevalence (61%) of scapular dyskinesis in overhead athletes: www.ncbi.nlm.nih.gov/pubmed/26962539
So the question is, if scapular dyskinesis should be rather considered a normal adaption in this population.
Physiotutors hello and thank you for your answer just before one hour my physiotherapy trainer just give me 3 gym exercises i did them today but im afraird they will make my shoulder worst {i was in rehab for 3 weeks and thier was no improvement that's why im trying something else )
your question was about scapular dyskinesis - it's common in overhead athletes and swimmers - now you are talking about the shoulder. We can recommend you to trust your physio and follow the rehab process for more than 3 weeks, which is not a lot of time.
Physiotutors im sorry my problem i have scapula dys from bad posture and every doctor and physiotherapy recomending something diffrent that's why i asked you! I really dont know what to do
It's impossible for us to give good advice from afar without seeing you in person.
That's why we'd suggest to trust your local physio for more than 3 weeks and see where this is going.
scapular dyskinesis is scapular winging? it's the same?
Winging is a subcategory of dyskinesia
@@Physiotutors what do you mean?
@@dvirfranco944 winging is only one of the types of dyskinesia, there are 2 other types
How come the instructor's right shoulder(left for the viewer) is dropping and the left shoulder is in proper position? Look at the initial minute.
+Atishay Gupta I had an acl injury (Tossi 3) about ten year ago and my shoulder has been that way ever since. However, I don't have any pain, functional limitations whatsoever
Physiotutors thanks for the info. My intention was to point out that my shoulder is also at the same level. I had no pain until I had problems in my left shoulder. My question is, can pain in the pec, scalene and nerves in the thoracic outlet, be caused by droppy shoulder and scapular dyskensis? Or is the other way round? Any idea?
Physiotutors hello i have acl too and my shoulder start drop 1 cm now do you what the reason also
Haw maney tamis a day exceres
It’s says exercises in the title, then you give one.
More time spent on correct form / technical and range of motion in the demonstration would be nice. People like my self wanting advice to practice at home. Half the words I don’t understand, so a good break down of correct and incorrect motion will help people like me.
Only two? More dont?
Come on... I cant focus on what you're saying
why lol
Pervert
@@Foxytecause he's hot with his shirt off