Скачать или смотреть Why Does My Shoulder Blades Stick Out? Is It Bad?- Answers By Physio

The scapula (shoulder-blade) is meant to be resting flat against the rib-cage. Scapula winging is when the inner border or the bottom corner of the shoulder-blade sticks out away from the ribs. This is due to muscle imbalances around the shoulder and thoracic region. Muscles that are commonly weak include the serratus anterior, lower trapezius and rhomboids; and often the upper trapezius muscle is overactive. Tightness of the pectoralis minor muscles can also lead to the scapula being pulled into a position where it wings out away from the rib cage.

Scapula winging tends to be more common in people with poor posture and sedentary jobs, as they tend to have weak muscles stabilising the shoulder blades. People that are prone to anxiety may also hold more tension in their upper trapezius when stressed which can lead to muscle imbalances around the shoulder blades and subsequent scapula winging.

Scapula winging can be corrected with exercises to address the underlying muscle imbalances.
3 simple exercises that can be used to reduce scapula winging by strengthening the weak muscles around the shoulder blades include:
1) Lat pull-downs (can be performed with weights or theraband):

2) Scapula retraction whilst sitting:

3) 4 point kneeling serratus anterior exercise:

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There are many manual techniques that a physiotherapist can perform that simply cannot be replicated by your own. If these techniques are not done correctly or are done without proper diagnosis and/ or guidance, they could make things worse. If any of these techniques are causing more discomfort, STOP immediately and seek guidance from your doctor or other qualified health professional with any questions you have regarding your health or medical condition.
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