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    Registered User rammer17's Avatar
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    Do I have winged scapula?

    Hey there , can someone tell me if I should be worried about my scapula? I haven't experienced any discomfort in my shoulders or anything when training, I've only had one small injury on my right shoulder when I first started doing dips but that was long ago and now I feel fine. I mainly train calisthenics and when I started I couldn't do a proper chest to floor push up or pull up, but nowadays I improved a lot strength wise, but I noticed that whenever I do push ups or dips my scapula tends to "stick out". Should I be worried and what can I do to prevent it from happening? Any help would be greatly appreciated!
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    Registered User Szyszak's Avatar
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    Originally Posted by rammer17 View Post
    Hey there , can someone tell me if I should be worried about my scapula? I haven't experienced any discomfort in my shoulders or anything when training, I've only had one small injury on my right shoulder when I first started doing dips but that was long ago and now I feel fine. I mainly train calisthenics and when I started I couldn't do a proper chest to floor push up or pull up, but nowadays I improved a lot strength wise, but I noticed that whenever I do push ups or dips my scapula tends to "stick out". Should I be worried and what can I do to prevent it from happening? Any help would be greatly appreciated!
    Yes u have. Although your scapula is high enough good upwardly rotated by upper trapezius, your serratus anterior is probably underactive, weak, too long.
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    Registered User rammer17's Avatar
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    Originally Posted by Szyszak View Post
    Yes u have. Although your scapula is high enough good upwardly rotated by upper trapezius, your serratus anterior is probably underactive, weak, too long.
    So I should strengthen the serratus anterior. What exercises would you recommend and how often should I do them apart from my normal routine? I see on the internet exercises such as scapular pushups, scapular pull ups, dip shrugs and serratus wall walk, Should I do them every other day and include them in my warm up? Also what do you mean by the serratus anterior being too long?
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    Registered User Szyszak's Avatar
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    Originally Posted by rammer17 View Post
    So I should strengthen the serratus anterior. What exercises would you recommend and how often should I do them apart from my normal routine? I see on the internet exercises such as scapular pushups, scapular pull ups, dip shrugs and serratus wall walk, Should I do them every other day and include them in my warm up? Also what do you mean by the serratus anterior being too long?
    If your rhomboids got very hypertrophied they can pull the lowest portion of scapula back and up which lenghtening the serratus anterior fibers. SA become under active and people start to develop problems with shoulders / neck etc.

    In this video you can see that:
    https://www.youtube.com/watch?v=yxq6...SportsMedicine


    If u dont feel any symptoms related to your winging then do normal workout but incorporate some exercises which strenghtening SA. The best are - wall slides / landmine presses / regular over head presses / 1 arm push against the wall and some dumbells pull over. Very important thing is to learn how to properly execute row. You cant squeeze shoulder blades together no matter what u hear around youtube videos, this is not proper cue. Elbow should never pass the torso line, otherwise it create anterior tilting / downward rotation ( scapula dyskinesis )

    https://www.youtube.com/watch?v=EVLU...cationSeminars That's how row should be executed


    You can also try this one, but it's very hard if your scapula is not stable, and SA not active.

    https://youtu.be/mrlNcAzUCP8?t=173
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