Different Causes of Scapular Winging

A scapula that doesn’t sit flush on the rib cage is often described as being “winged.” This can contribute to neck and shoulder pain, and can even affect your core and hip function. As highlighted earlier this week, a weak serratus is often to blame.

However, let’s talk about some potential contributing factors to a winged scapula:

🔹Improving the rib cage shape and position can help improve the tracks that the scapula sits on. Instead of trying to pull the scapula onto the rib cage, you can push the rib cage onto the scapula.
🔹A tight pec minor can pull the scapula forward and around the rib cage, which can then flare the scapula off of the rib cage (particularly the bottom tip). Stretching can help, but we also need to address why it is tight and overactive. This can be due to an underactive and weak pec major and/or serratus, compressed pump handle ribs, a tight posterior rotator cuff, or weak subscaps.
🔹It can be hard for a muscle to function if it’s already in a shortened position. That’s why it’s important to work the serratus through its full range, both eccentrically and concentrically, to help the scapula stay hugged through its full path of movement on the rib cage.
🔹A tight posterior rotator cuff can pull the scapula away from the rib cage and toward the back of the humerus. Release work to the posterior rotator cuff can help, but you’ll also need to address why it was overly active. Often, this is due to weak scapular retractors and using humeral extension instead of scapular retraction. There can also be imbalances between humeral IR and ER. Both often pair with tight pec minors that create resistance against weak scapular retractors that are trying to work.

Did you know I teach online:
Online Continuing Education for Fitness and Health Professionals
PCES - Pregnancy & Postpartum Corrective Exercise Specialist
www.coreexercisesolutions.com/postpartum-corrective-exercise-specialist/

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