Winging Scapular
Valentine's Day Special article. Let's talk about love, our angels, halos and angel wings.
Scapula is our shoulder blade. There are a lot of muscle attached to the scapula, creating movement in our shoulders and arms. All these muscle must work together so that there is proper movement. Without proper movement and muscle activation, imbalances can occur. ie, some muscle work harder, some muscle start slacking away.
Scapular winging can be spotted easily.
It look likes a pair of wings on our body.
An imbalance training program that consist of too much upper body pushing or lack of training can both cause it.
95% of my clients have scapular wingings. Here's a checklist to find out if you have problems from it.
- You can see your wings on your back
- You encounter pain/ache in at least 1 of the following muscle
frequently
- arms
- shoulders
- upper trap
- Pain in shoulder joint
Most of the cases i see belong to the mild category. It can be fixed easily as long as you do your rehabiliation properly.
Rehabiliation work
SMFR to the following muscle/bones.
- chest
- upper trap
- lats
- upper back
- thoracic joint
Mobilize the following joint
- Shoulder joint
- thoracic joint
Activation the following muscle
- Scapular muscle
- Standing cobra (week 1)
- Behind the neck pull apart with a shrug (week 2)
- DB press static hold (week 3)
Standing cobra
If you want in depth information about this topic, google "GH Joint rhythm", "GH joint" or "scapular winging".