3 Exercises for Scapular Winging (Serratus Anterior Muscle Strengthening)
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- เผยแพร่เมื่อ 2 ม.ค. 2023
- Today's video covers 3 exercises for scapular winging and serratus anterior muscle strengthening. The serratus anterior muscle runs from the superior angle, medial border and inferior angle of the scapula to the superolateral surface of ribs 1-8. The serratus anterior muscle mainly acts to pull the scapula around the rib cage (protraction), but also aids in upward rotation of the shoulder blade. When weakened (usually by injury of the long thoracic nerve) scapular winging is often observed, which involves a lifting of the medial scapular border away from the rib cage.
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Reference:
Lung K, St Lucia K, Lui F. Anatomy, Thorax, Serratus Anterior Muscles. [Updated 2022 Sep 26]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: www.ncbi.nlm.nih.gov/books/NB...
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Loving this content!!
Glad to hear that!
Excellent instructions
Glad it was helpful!
Nice one! Keep practicing here.
Thanks!
Instantly I knew you were the rehab man for me
Haha! Glad my content is helpful!
Thank you very much
You’re welcome!
Oooo, good pop in my left shoulder. And that was before the weights.
Nice 👍
How many sets and reps for the last 2?
The muscles behind the shoulder blades are hard to get at. Even a hard ball in a socket over the spot to roll over can’t get it deep enough
Yes, they can be hard to access. Additionally, pain in that area can also be referred from the neck, so we need to check that area if pain in the shoulder, blade and back region doesn’t get better by working that area.
Im awaiting tOS surgery however am concerned that the subclavian compression is due ro scapular winging and scar tissue
Sir, can i continue doing workout with scapular winging?
I have a question regarding all these exercises. What's the position my shoulder should be in? I was recently pointed out that whenever I do these kind of exercises I raise my shoulders. Should I be trying to keep them down? (Kinda like if I was pushing my chest out)
Many thanks for the video!
down and back
Is there a certain way to isolate the serratus anterior from the pectoralis contraction when doing this kind of exercise?
hello, i'm currently trying to strengthen my serratus anterior due to an overactivation of my pecs. While these 3 exercises are great for serratus activation, i've found them very difficult to do without engaging my pecs. I found a great video by the channel Strength Side that ill link below. They go over 2-3 serratus exercises (specifically the first one they go over) that you can do with limited pec activation. 1 good tip that i've found myself is to give yourself a trigger point massage in your pec minor. The pec minor pulls your shoulder forward so it is equally important to release your pecs if they are tight (which they probably are if your having a hard time not activating them) BEFORE you do your serratus exercises. Once the pecs are loosened up you can make a stronger contraction in your serratus. I tried stretching my pecs for years with basically no real release. Just recently discovered how helpful a 5 min massage of my upper pecs is. I would 10/10 recommend trying it. Hope that helps! th-cam.com/video/gR3BSp9KP2E/w-d-xo.html
How Is It going right now?@@jimmybee6736
What nerve is in control of the winging? Where does it insert in the spine?
The long thoracic nerve, which originates from nerve branches in the neck (C5-7).
Does scapular winging due to scoliosis effect how I would do these exercises? I’m working on stabilization exercises mostly, I’m here to try figuring out how to address the winging on my right side, my left stays flat.
Winging due to scoliosis wouldn't necessarily affect how you would do these exercises, but some scoliotic curves cause a rib hump and can push the shoulder blade into a winging type of position. If your ribs have been affected in this way, then the exercises may not work super well in terms of lessening the winging of the shoulder blade. I hope that makes sense.
I can't lift my arm all the way up, but there is no pain it's just harder to lift it. Do you think this exercises really can help me? Because I really don't wanna waste my time.
If you don’t have pain, when lifting your arm, then I would say these probably aren’t the best exercises for you. Instead, I would recommend focusing on flexion based joint mobility exercises. The table slide in the following video would probably be a better option. You can also do this on a wall. th-cam.com/video/GaiBcI4BelM/w-d-xo.htmlsi=CFKr2BY4BS2NGUTL
Doing the standing one ; I can feel on the outer of my shoulder blade... It's hard to explain.. do U know what that means
I was told I had this and have been doing PT and exercises for a couple months now. Definitely has gotten better but still even the simplest things (washing dishes) brings it out. Wondering if it really is the main cause of my issue.
For me, in between the very bottom of my right shoulder blade and my spine there is this very specific, consistent spot that just completely tightens up and turns into a huge and painful knot. Is that the winged scapula causing this?
I'm a 26 year old male, played baseball my whole life and threw javelin. I had a very strong/active arm and maybe that has something to do with this.
I literally have the exact same situation as you! Dishes flares it up, laundry folding, anything using arms out front. I threw mine out using an ab roller with no strong core.
Can we adjust tens on multuple patients in one session ??? I mean to say i saw in hospital a physiotherapist adjust one chanel to one patient and other chanel to other ???is this is effective
In general, the research doesn’t support the use of tens. It tends to only provide very short term pain relief.
Do i need to do each one of these or is it ok if i start with the pushup version since i can do it just fine.
I would pick one and focus on improving with just one movement at first.
The push up one hurts my outer ribs type thing.. if that makes sense
. It's hard to explain... Do U know what that means??.
I also wake up with aches down my side ribs when I been laying down
Hello, I have a winged shoulder due to genetic and severe weakness of the serratus anterior muscle.. I have been doing corrective exercises for a year and a half, but there has not been much progress.. Can taking steroids or peptides help me a little?
I haven’t seen any research or patients where steroids or peptides helped with this issue.
@@RehabScience Most of the people who have winged shoulders are due to genetic muscle weakness, such as fascioscapulohumeral, and scientists have been able to treat very little muscle weakness with ace 031 peptide.💚
If exercises didn’t help then strength is very unlikely to be the root cause. Winged scapula is not a strength issue but Motor control. Most people go right into these exercises thinking it will change the position of the scapula, But if your scapula doesn’t sit normally at rest, why would you ever think it will perform better with movement and load? The idea is insane.
Do you have any ideas on what causes this scapular winging? Because everything I look up talks about a major accident or injury which I never experienced; I know it mostly has to do with bad posture, but the thing I'm most curious about is why it only happens with some people and not others, are there other factors that contribute to it?
It’s as simple as alignment. Weather the bodies structure was changed due to blunt force for example, or repetition of a “bad” habit, the body’s alignment has changed. Winged scapula is nothing more than the shoulder blade being stuck out of alignment so the muscles that normally do the proper movements can’t until proper position is restored.
As far as I remember my brother and I have always had it. I think we were born with it
I’ve heard some people get it with back injuries, bad posture, bad sleeping habits, but I’ve gotten it because I got a spinal surgery that caused me not to ever let anything touch my spine. So I used my wing to kinda shield my spine from being touched by anything for 4 years repeatedly and in result I have scapular winging. It feel like I’m pushing my wing out on purpose and I’m not. It’s uncomfortable
I have gotten it by having mild scoliosis . Seems to be a good few ways it can happen unfortunately. But for me seems to be caused by the scoliosis which I wasn’t even aware I had until after I was diagnosed with the scapula winging
I got it on my right side from playing pickle ball with “bangers” who slam the ball really hard and playing too many hours
I think these exercises can help me
How do you know if your doing the first on right….is it supposed to burn on my rib cage? I don’t feel anything.
Usually, people won’t actually feel fatigue in this muscle since numerous other muscles are working at the same time.
@@RehabScience can this muscle be overloaded…should I do the workout every day?
guys does this work
Sir can we use paraffin wax and Ultrasound in mcl injury ??
Those two modalities have very little research support. Ultrasound has been shown to be no better than sham ultrasound (placebo).
My 10 yrs old daughter is struggling with scapula winging....she can't do much with her right hand
Sie ye fix ho sakta hai 😢
Tumko bhi hain kya bhai?
all these exercises would make my muscle pain worse, not better
These are exercises that are generally helpful in terms of targeting this muscle. They aren’t designed to treat pain, but rather to improve serratus anterior muscle strength.
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