I have a winging scapula.
I've been completely laying off of upper body work and following a shoulder rehab program* (while still doing leg work and cardio)
*youtube diesel crew shoulder rehab to see (5 day split of shoulder stuff...retractions, protractions, band dislocated, cuban rotations, pull-up retraction, overhead shurgs, posterior capsule stretch, etc.)
Just wondering if anyone has ever had a winging scapula/dysfunction, what you did to correct, or if there is anything else I can do to speed up the process.
I realize this isn't in the General Health Forum, but let's be honest...nobody looks there.
Have you tried push-ups plus? It's basically a regular push-up then at the top you roll shoulders forward and protact your scapula. It supposedly works the serratus anterior, which many believe is the culprit in scapular winging.
yeah, those are part of the rehab protocol
Do you any reason to believe your long thoracic nerve has been damaged? It runs basically straight down your side straight down from your armpit. Is there any possible nerve damage or impingment in the lower cervical area? If you have any nerve damage or impingment it could be that your serratus anterior just isn't being recruited well and causing the scapular winging. You also said you were doing shoulder rehab. What other specific shoulder problems or issues do you have?
Of course I'm just really making educated guesses here. If it doesn't improve you might have it looked at by someone in the sports medicine field.
I think there will be some things in this article that will be useful to you.
I still work w. swimmers from time to time and it's pretty prevalent among them. Working maintaining proper posture at all times, overhead work (that they can tolerate w/o pushing them into overtraining), and lots of rows, shrug variations, and bent-over laterals and bent-over front raises, is what I have them do.
Beyond the good advice above, I'd recommend getting someone knowledgeable to watch you performing your corrective exercises as well as any and all 'normal' exercises involving holding the 'weight', which is pretty much everything.
I say this because if you've had this condition for any length of time you may/will have aberrant movement patterns which will feel normal ie you might feel you're performing even the corrective exercises correctly but actually be reinforcing the problem because your body cannot distinguish between correct and normal.
Best of luck.
I've got them, too (winged scapula), but I haven't done anything to remedy them other than to get stronger and add mass. Mine may not be as severe as yours, KingWilder. I'm curious, do you have pictures that elicit the problem?
Actually, I took some pics and compared them too EVERY other picture on the internet only to come to the conclusion that I don't think winging is my problem. I think my rhomboid on my left side is tight (for whatever reason) and it's causing difficulty in fully contracting my scapula on that side.
The only reason I thought it might be winged scapula is because during a push-up someone mentioned "it looks like your scapula is winging a little" - and that was after fatigue had set in, so it could have been laziness more than anything else.
Eventually I'm going to make a trip to my ortho and see what he thinks.