View Full Version : Scapula still "disclocated"
I have been working extra hard on my off days trying to stabilize my scapule which is loose. Its specially noticeable when i perform back exercises. I have never felt any fatigue or DOMS in that area EVER, its either in the middle of my upper back the trapz or its the lats that do the work.
Its really bothering me because i look like a freak when i perform some exercises, way too much **** sticking out horizontally if you look at me from the sides.
Its pretty obvious im clueless and dont know what to do so i need help and tips for some exercises, anything.
Focus on quality of movement, it's not about reaching as high as possible in the beginning, it's about becoming aware of your scapula and what it's doing, aim to keep it pointing back and down into your back pocket. These look easy but take a bit of practice, take it slow, focus on quality
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If you feel your scap popping out, reset and concentrate with maybe smaller slides/rotations. Do both arms/sides.
push-up plus, again quality, don't force the ROM, it really is "mind muscle" connection, don't let your hips sag towards the floor neither.
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So far i have been doing external shoulder rotations and scapula push ups, nothing has improved.
I tried the scapular wall slide, hurts like hell. Or maybe im performing it wrong? My back is aligned with the wall 100% straight
Normally i put em in place by flexing my lats, but if i perform an exercises say bicep curls for example theres nothing i can do to stabilize them
Like you said its the mind-muscle thing, once i start feeling it it will be easy to build strength. But right now its like its not even a part of my body
Any PT/Physio input yet? It is very easy to bypass the muscles needed for scap control and let the lats/rhomboids/traps take over, hence the go slow "mind muscle" post. It is a very small muscle to try and focus on and easily missed, needs extremely slow precise practice.
Ideally if you have someone to help they would place a finger on the edge of your scapula (near to your spine) to make you aware of scap movement as you do the exercises (ball rotation and facing the wall slide)
You'll find a lot of people can't do the scapular wall slides with their back against the wall due to lack of flexibility in the shoulder or pecs.
repped. Thanks for the input, im going to try those exercises you posted with 100% focus on scalps.
I have been to a physiotherapist, they claim "its normal" and that i shouldnt worry about it...all 3 of them. I have given up on those people a long time ago, i bet theres more knowledge floating around on boards like these than what they hold
beachguy498
12-09-2010, 04:52 AM
repped. Thanks for the input, im going to try those exercises you posted with 100% focus on scalps.
I have been to a physiotherapist, they claim "its normal" and that i shouldnt worry about it...all 3 of them. I have given up on those people a long time ago, i bet theres more knowledge floating around on boards like these than what they hold
Get a recommendation for a sports oriented PT practice. I'm in one now and they are the real deal. I'm doing most of the above exercises (thanks Itbs!) and making progress. You need to stabilize the shoulder and get as much ROM as possible going.
BG
GreaseMark
12-09-2010, 05:31 AM
Sounds like a winged scapula, and you're right, it's not normal. If PT strengthening doesn't take care of it then there is a surgical remedy. They can attach part of it to a rib to help stabilize it, but that's for severe cases, and much further down the road for you. Get some competent physio therapy help, and seeing a shoulder surgeon just for an opinion would be a good idea too. Takes the guess work out of it.
http://en.wikipedia.org/wiki/Winged_scapula
http://www.sportsinjuryclinic.net/cybertherapist/front/shoulder/winged_scapula.htm
Sounds like a winged scapula, and you're right, it's not normal. If PT strengthening doesn't take care of it then there is a surgical remedy. They can attach part of it to a rib to help stabilize it, but that's for severe cases, and much further down the road for you. Get some competent physio therapy help, and seeing a shoulder surgeon just for an opinion would be a good idea too. Takes the guess work out of it.
http://en.wikipedia.org/wiki/Winged_scapula
http://www.sportsinjuryclinic.net/cybertherapist/front/shoulder/winged_scapula.htm
I checked out winged scapula thing, wow that looks waay too severe. My scapula is stabilized when i do push ups or any other push moves,. Its when i do pull moves like rows that it goes out of sync. When i do barbell curls i cant stabilize it because my lats are in the way.
Surgery seems a little drastic though lol
Edit: getting a little confused here, if i compare to the winged scapula pictures you cant actually see my scapulas winging if you look from behind no matter which movement i do. in fact, the bulge seems to go away as soon as i lift my arms a bit. seems like its my lats that are bulging and not the scap