Shoulder blades stick out like wings.. let's fix it (srs)

[Rolling]

So basically my whole life I thought my shoulder blades sticking half way out of my back was due to me being skinny, but apparently it's not.

Anyone here ever fix this and have any tips? From my reading its caused by a very weak serratus anterior muscle and tight pec muscles.

I'm going to begin tonight with several exercises, anyone think I will see some results ? Or should I just go to a physical therapist?

[boon9484]

pics needed now. If you weight less than 150 and are around 5'8" or taller, its because you are skinny.

you might have bad posture too.

[IronLyfe]

yes, always had it. Develop a thick back to make it less noticeable.

[Rolling]

bump

[jco81]

its called scapular winging. can be caused by nerve damage or simply a weak upper back

[Mcquinn]

Yep, its due to weak serratus anterior. Basically it doesnt have the strength to hold your scapula in a neutral position.
Try getting into the bench press position with a bar. Start with a light weight and hold the scapula in a normal position, dont retract. Then just protract/pull forwards the scapula, as if you were reracking the weight.
Hope this helps brah!

[LudiWithKnives]

whats to fix? youre our future brah, we will evolve in to a humanoid species with wings.

[NorwegianBadass]

What you are talking about is called "Winged Scapula" which (if you had it your whole life) comes from underdevelopment and/or compression of the Long Thoracic Nerve from the Brachial nerve Plexus which inervates (as you said) Serratus Anterior Muscle. Its not neccesarily the muscle that is weak, but you may have been borned with the said nerve underdeveloped. But the most common cause is a weak muscle.

If it occurs later in life it may be from brusing or compression of the nerve from trauma or overdeveloped muscles compressing the nerve.

Serratus Anterior inserts on the medial border of the scapula (anteriorly), so when its weak or is lacking inervation it will not pull the scapula forward and it will apear as a "wing" on the back.

You could go to a doctor to see if it from compression of the nerve or underdevelopment of the S-A. If its underdevelopment you could probably get some excersises to strengthen it. If it is congenital I THINK surgery is the only way to release the compression (which is pretty much uneccesary if it does not bother you to much in everyday life)...


Sorry for any spelling mistakes.. its 2 am here and thats what I remember from the top of my head

[Rolling]

Thanks a lot Norwegian. I am almost certain is due to weak muscles rather than thoracic nerve problems, as I've had winging my whole life, no pain and no trauma.

or overdeveloped muscles compressing the nerve.

Could this be from overdeveloped pecs? (In comparison, my pectorals are much larger than my back muscles)

[JokaJJayy]

brb restarting windows, I can't see any pics.

[mntbikedude]

What you are talking about is called "Winged Scapula" which (if you had it your whole life) comes from underdevelopment and/or compression of the Long Thoracic Nerve from the Brachial nerve Plexus which inervates (as you said) Serratus Anterior Muscle. Its not neccesarily the muscle that is weak, but you may have been borned with the said nerve underdeveloped. But the most common cause is a weak muscle.

If it occurs later in life it may be from brusing or compression of the nerve from trauma or overdeveloped muscles compressing the nerve.

Serratus Anterior inserts on the medial border of the scapula (anteriorly), so when its weak or is lacking inervation it will not pull the scapula forward and it will apear as a "wing" on the back.

You could go to a doctor to see if it from compression of the nerve or underdevelopment of the S-A. If its underdevelopment you could probably get some excersises to strengthen it. If it is congenital I THINK surgery is the only way to release the compression (which is pretty much uneccesary if it does not bother you to much in everyday life)...


Sorry for any spelling mistakes.. its 2 am here and thats what I remember from the top of my head

This ^^^^^^^

I injured mine about 10 years ago, compressed the Long Thorasic nerve shrugging 315. It was scary I couldn't even control the bar on incline. I went to several doctors and found that it was very rare. No one really knew what to do. I did find this specialisthttp://www.drnathwingingscapula.com/ and he is renouned in the field. I was approved for surgery but decided against it.

For me I took a strap with a cinch on it, went around my chest and shoulder blade and cinched down the blade. Then I continued to lift. I also did electrical stimulation on the anterior seratus and over time other muscles took over and I went on to hit my best maxes ever. I'm not recommending you do what I did, just saying that is what ulitmately worked for me.

[NorwegianBadass]

Thanks a lot Norwegian. I am almost certain is due to weak muscles rather than thoracic nerve problems, as I've had winging my whole life, no pain and no trauma.



Could this be from overdeveloped pecs? (In comparison, my pectorals are much larger than my back muscles)

You'r welcome (even though ther other guys beat me to it)...

I highly doubt that is possible (pectoral nerve compression). When you look at the route the Long thoracic nerve takes to the Serratus Anterior it goes through the Middle Scalene Muscle (which is usually the cause of its compression).

[NorwegianBadass]

I love nerves btw... Just finished Gross Anatomy (1.5 year course over 200 hours +).. Getting my grade tomorrow!!! From what I know I think I A'ced the course

[NorwegianBadass]

This ^^^^^^^

I injured mine about 10 years ago, compressed the Long Thorasic nerve shrugging 315.

Makes sence since middle scalene muscle is an accesory muscle doing shrugs --> compression/injury!

[TheAsianMan]

could it be protractive shoulder girdle?

[PatrickBateman1]

Maybe you're just an angel?

[Jordan4690]

start doing these on either back or chest day, chest day is better though. They have really helped me out along with just gaining weight and getting bigger. Also stretch the pecs well.
http://www.exrx.net/WeightExercises/...lderRaise.html

[Rolling]

Thanks everyone. I'm pretty positive it's not a nerve problem at this point. I start working my serratus anterior.

From what I've read and seen, it's a small stabilizer muscle? (Could be wrong)

How should I go about strengthening it? Three times a week, high reps moderate weight?

[SELCOUTH]

Is it not something to do with under developed Traps?

[TheBeast1996]

My shoulder blades also stick out and I dont think they have my whole life. I have been trainig my back a lot lately trying to fix this but no luck so far. My doctor said it had something to do with my chest being tight and my rhomboids being weak.

[LifterDave82]

I saw using bar was already mentioned. "Scap Push Ups" help too. Look at about 00:50sec mark on here for example -> youtube .com/watch?v=DXNpAMJtUwA throw it in with your upper body warm ups.

[FeFocus]

Seems as though you're already on the right track for fixing scapular winging OP. If you're interested in learning about other possible posture problems (every person on Earth has a posture issue at any given time check out this thread:

http://forum.bodybuilding.com/showth...hp?t=123812871

[Ownejj]

dem pics of peace