Your Personal PT, Rachel Tavel, is a Doctor of Physical Therapy (DPT) and Certified Strength and Conditioning Specialist (CSCS) at Shift Wellness in NYC, so she knows how to get your body back on track when it’s out of line. In this weekly series, she gives you tips on how to feel better, get stronger, and train smarter.
If you’ve heard of the term “scapular winging” it’s probably because a physical therapist or medical doctor has told you something is “off” with your shoulders. No, this type of “winging” is not a bar special or something your buddy does to help you out when you’re trying to make a move on someone. It’s a sign of weakness in the muscles of the shoulder blades (or scapulae)—and if it’s true winging, it can be more serious than you think.
The scapula is one of the bones that forms the shoulder girdle together with the clavicle and humerus bones. Muscles work together to move all three bones in such a way that the arm can move in the way it’s meant to in every direction. The scapula is a floating bone that is held in place on the upper back by a set of 17 different muscles, and relies on solid muscle activation to be both mobile and stable.
“Winging” of the scapula is a term that describes when the muscles surrounding the scapula are either too weak or unable to function properly, leading to a lack of connection between the shoulder blade and the back of the thorax or upper rib area. When the muscles are weak, the border of the scapula lifts away from the body resembling a wing (hence the term).
Causes of scapular winging can be musculoskeletal (a weak serratus anterior muscle, for example) or due to neurological damage such as trauma to the neck, shoulder, or ribs leading to injury of the long thoracic nerve, a nerve that is responsible for activating this muscle. Scapular winging can be due to weakness in any one of the muscles, but the serratus anterior is one of the larger and more commonly affected ones. A neurological problem generally indicates a more serious condition that requires a more specific, hands-on treatment approach.
Knowing what to do about scapular winging begins with understanding why it’s occurring. If you’ve been cleared neurologically, then strengthening the muscles of the scapula and retraining the brain to connect with and control those muscles is your best bet to healthier, more stable shoulders and injury prevention down the line. A physical therapist can help guide you—but in the meantime, try these moves.
Your Move
Strengthen the Serratus Anterior
The serratus anterior (SA) is responsible for protraction and aiding the shoulder blade in upward rotation so that you can bring your arm overhead. To strengthen the SA, there are many options. Start with these two methods.
Wall slides with protraction – Begin with a resistance band around your forearms. Stand in front of a wall and bring forearms up to just below shoulder height so that elbows are bent and forearms are parallel to each other. Create slight tension in the band by separating forearms away from each other. Then, with your forearms against the wall or against a foam roller that is against the wall, slowly push forearms toward the wall (protraction) and slide your arms up and down wall 10 times. Be sure not to use your bodyweight to push into the wall—make sure effort comes from the scapulae. Repeat for 2 to 3 sets of 10 reps.
Planks with protraction – Begin in a plank position, either resting on your hands or on your forearms. While in this position, protract your shoulders by pushing your shoulder blades away from each other like you’re pushing the floor away from you while maintaining a neutral spine. Slowly return to starting plank, then repeat this protraction motion 10 times.
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