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?
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03-08-2010, 04:36 PM #1
Shoulder blades stick out like wings.. let's fix it (srs)
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03-08-2010, 04:37 PM #2
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03-08-2010, 04:37 PM #3
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03-08-2010, 04:42 PM #4
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03-08-2010, 04:43 PM #5
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03-08-2010, 04:45 PM #6
- Join Date: Sep 2009
- Location: Newcastle, NSW, Australia
- Age: 27
- Posts: 143
- Rep Power: 128
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!
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03-08-2010, 04:48 PM #7
whats to fix? youre our future brah, we will evolve in to a humanoid species with wings.
.........(july 23, 2010)
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get jacked, squat rack
do rows; working on your back
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03-08-2010, 04:51 PM #8
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
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03-08-2010, 04:56 PM #9
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03-08-2010, 04:57 PM #10
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03-08-2010, 05:03 PM #11
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.You can, and need to find a ground that you know you are suppose to stand on.. hence, stand your ground, this is the place where you know everything is as it should be for you. If you stand in a place where you know in your heart things are wrong, most things around you will never be right.
Rule number one, never work at being what another man defines as being "honorable", Honorable is is being true to what you know and and doing what you know is right for you..
Nagalfar
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03-08-2010, 05:10 PM #12
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03-08-2010, 05:13 PM #13
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03-08-2010, 05:16 PM #14
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03-08-2010, 05:22 PM #15
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03-08-2010, 05:26 PM #16
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03-08-2010, 05:33 PM #17
- Join Date: Jan 2009
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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.htmlLast edited by Jordan4690; 03-08-2010 at 05:36 PM.
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03-08-2010, 07:21 PM #18
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03-08-2010, 07:30 PM #19
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05-27-2013, 05:35 PM #20
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05-27-2013, 05:49 PM #21
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05-27-2013, 05:52 PM #22
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"And oh, the marvel of it! the marvel of it! That tiny men should live and breathe and work, and drive so frail a contrivance of wood and cloth through so tremendous an elemental strife!" -Jack London
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Always pick #2 Crew
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05-27-2013, 05:53 PM #23
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