How To Fix Winged Scapula
If You’re Looking To Learn How To Fixed A Winged Scapula, You’ve Come To The Right Place
A winged scapula is a condition in which the shoulder blades protrude out of the back abnormally. In most cases, it can cause mild pain and discomfort and can be the result of bad posture, injuries, or other situations.
Correcting winged scapula can take time. There are numerous treatment options, but surgery isn’t one that anyone should consider, at least right away. They should exhaust all other treatments, if at all possible.
Essentially, a winged scapula is often associated with a contusion along the thoracic nerve of the shoulder. It can also result in weakness in the Serratus Anterior muscle. If there is damage or bruising, this can lead to numbing or a sense of paralysis in this part of the body.
What causes a winged scapula?
It could be due to blunt force trauma of the shoulder, a contusion, poor posture, and, in some rare cases, a viral illness. Most commonly, though, it’s simply due to low muscle tone in the back.
What are the common symptoms of a winged scapula?
Aside from the shoulder blades protruding out the back, mild discomfort, numbness, and pain are all commonly associated with this condition. There are a number of exercises and activities that may help with the treatment.
Another common problem that people deal with when suffering from a winged scapula is limited range of motion.
Ice and cold therapy may also alleviate a significant amount of the pain that could be directly associated with a winged scapula. For those looking to learn how to fix a winged scapula, there are a few things you will need to start off with.
What Will You Need To Fix A Winged Scapula?
There are many potential treatment options for how to fix winged scapula, but most of them are related to exercise. In some situations, you may not need anything more than your raw determination to overcome this situation.
While not considered extremely serious with regard to life-threatening situations or pain or discomfort for some people, the sooner you learn how to fix a winged scapula, the easier it will be for you to get back to life as you knew it before this condition developed.
Here are a few things you might want to have on hand:
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Ice or cold compresses.
The ice or cold compress is not going to offer any treatment. However, it can offer some level of comfort during this difficult time. When you apply ice or cold compresses to the scapula, or your shoulder blades, it can certainly be uncomfortable at first. However, the more often you do this, the more it can help alleviate some of the pain and discomfort, especially that which may be caused by nerve damage.
If you are dealing with muscle issues that are causing the winged scapula, this can allow the muscles to begin loosening up. Some people prefer to alternate between hot and cold compresses, but the cold compresses will have the desired effect at offering comfort.
If the winged scapula is the result of nerve damage, these cold compresses are only going to offer temporary relief.
An incline bench
In order to do certain exercises that may be extremely beneficial in fixing winged scapula, an incline bench is a great option. It’s not absolutely necessary to have an incline bench, but it is certainly going to make things easier, especially when you get into certain exercises.
When you begin working on certain activities that isolate these muscles around your shoulder blades, a barbell and a variety of different weights is going to be instrumental in your recovery. You don’t have to have a lot of weight at first, especially if you have never really exercised or lifted weights before.
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If you have no prior experience doing these types of exercises, make sure you consult an experienced trainer first. You want to make sure you have a spotter to ensure you don’t do more harm than good.
Different Steps You Can Take To Fix Winged Scapula
Step #1: Begin Strengthening The Muscles Around Your Shoulders
Even if you work out regularly, you may not have focused as much attention and energy on your shoulder blades. If that’s the case, a winged scapula might be the result of poor posture or weaker muscles in this region of the body as compared to your chest, abdomen, or arms.
Right now is the time to begin strengthening those muscles around your shoulder blades. This can take a lot of time and it may feel frustrating, especially if you have neglected this muscle region in the past.
A great way to start isolating these muscles is by doing push-ups. Keep in mind, though, that a full push-up, a perfect form push-up, might be difficult. It may even cause pain and discomfort. In that case, you can use a bench, a couch, a chair, or even a desk to help elevate yourself and relieve some of the weight and pressure from your shoulders so you begin getting some exercise for that muscle group.
Step #2: Limit Range Of Motion
If you take an incline bench and begin doing various activities, such as lifting dumbbell weights from your sides or shoulders, you want to limit your range of motion. If you don’t, you will be isolating the wrong muscle group.
Your main focus in the beginning should always be on the scapula region of your body. When you isolate this region for some of these activities, it concentrates all of the energy needed to push that weight, or even do push-ups or sit-ups, to a specific region of the body.
It can be extremely difficult for some people to limit their range of motion, especially if they have never done this before. What you may want to do is hire a personal trainer for a couple of weeks to watch you and guide you so you can begin understanding how limited range of motion feels, especially with regard to your winged scapula.
Step #3: Reverse Military Presses
When you’re standing upright with a barbell, a military press is often considered when you take that barbell from the front part of your shoulders and push it straight up over your head, then back down in front of your face, under your chin, to rest your shoulders once again.
Reverse that and, instead of starting from the front part of your body, start with the barbell on your back shoulders. You’ll want to start this activity and exercise with a limited amount of weight. You should also have a spotter on hand in case you begin slipping or losing balance.
By doing a reverse military press, or overhead press, it helps you get exercise to the scapula region of your body. If you don’t do this properly, meaning you have a tendency to shift the barbell to one side of the other or too far away from your body toward the back, it could actually strain certain muscles and cause damage to your back.
That’s why having an experienced and trained spotter with you is so important.
Consider Physical Therapy To Start
A professional and experienced physical therapist may have certain isolating exercises that could be incredibly beneficial. Some people who have dealt with winged scapula in the past have started with a physical therapist for about a month. Once they get into a specific routine and understand the exercises well enough, they can then take the next step on their own.
This might be something to consider, especially if the winged scapula doesn’t show signs of alleviating. You may be doing exercises improperly or not limiting your range of motion as well as you could or should.
Some people see this as an unnecessary step, an unnecessary expense, but consider this: a winged scapula may be little more than an eyesore and a bit of mild discomfort from time to time, but if it continues, there is the potential for nerve damage to result.
Instead of allowing that to happen, this might be a reasonable step to consider in the process.
What to Keep In Mind For How To Fix Winged Scapula
As I mentioned already, one of the most important things people need to understand when trying to fix winged scapula is the importance of limiting range of motion exercises and activity. By limiting range of motion, it helps to isolate the muscles around the scapula.
By isolating those muscles, they begin to strengthen much more quickly than other muscles in the back, shoulders, and arms, those muscles that may get unnecessary exercise and continue to strengthen, which would cause the winged scapula to continue being problematic.
Also, it is absolutely essential not to overdo it when beginning to work out those back muscles. One of the main reasons a winged scapula occurs is because of weaker back muscles in comparison to muscles around the sides, arms, chest, and so on.
Take Care Of Yourself
Never Underestimate the impact that certain activities and exercises can have on various parts of the body. A winged scapula may very well be due to improper workout routines that don’t provide much exercise for the back muscles, but it can also be due to poor posture, especially if you have to sit down for extended periods of time, such as in an office setting.
If you work in an office environment, make sure you take time out of the day to do some push-ups and other strengthening exercises, especially for your back muscles.
Most people who have learned how to fix a winged scapula have no desire to ever experience it again. It may be a minor inconvenience or a major pain, but in either case, it is treatable without a doctor’s help.
Source: Wiry Body