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Hello everyone. I have been experiencing a shoulder, neck, and upper back problem for about 2 years now. I used to be really into working out and lifting weights, but since my left shoulder and back do not develop correctly I have stopped. The problem seems to be that my shoulder blade, instead of tucking back like my right shoulder blade, just sticks out. I have experienced some pain in my left shoulder; in the front, as well as the back. It feels like the actual shoulder joint is too far forward and I cant do anything to pull it back. The upper and closest to the middle part of my scapula give me pain sometimes. Also, when I do neck rolls my neck hurts when my head is back and to the left. I have seen many doctors and two shoulder specialists about this problem. The results of an X-ray, MRI, and MRI-Arthrogram have all been negative. I have been prescribed physical therapy before, but with no results. I also took my problem to a chiropractor, but again, no results. The chiropractor said the probelm was with my spine being curved, and my hips and ribcage being rotated to the right. But the last MD I saw did the bend and touch your toes test for scoliosis, and said there was nothing wrong. I am very desperate to get this problem fixed ASAP because career opportunities are hinging on this. I have taken some pictures to illustrate what happens. All advice and suggestions are welcome.
T-Nation.com | Everything Push-Ups read especially Flaw #2 about winging scapula. It looks like you have it based on the pictures you took. It also gives corrective exercises as well.
Thats what I thought too, but I asked the doctors and they said no. Is a winged scapula hard to diagnose? I believe they had me do the tests for it while I was getting examinated. Thanks for the information.
search google images on "winging scapula" and compare the images with your's. This will decide if you really have it or not. For strength imbalances and such, it is best to see a PT.
Have you seen a PT before (Physical Therapist)? Also, have you tried any of these exercises in the article (one leg or one arm) to see if there are any strength imbalances anywhere?
Yeah, I have seen a physical therapist. Two different places in fact. They didnt mention anything about a winged scapula either. As I stated in my first post, Ive seen a chiropractor too. She had me take off my shirt and examine me, but she didnt mention anything about it either. I will be trying these exercises. Im willing to do about anything at this point. Thanks for the help.
I also forgot to mention that when I move my scapula in a certain way, I can feel and hear grinding on the side closest to my spine. Ive read about winged scapulas but there is never any talk of grinding when moving the scapula that I can find.
Julie is a PT on here (a lot of experience), ask her and may be able to give you an answer and also provide exercises as well. UConnJulie is her username.
Thanks for the help. Should I try to send her a private message or will she reply to the thread? Sorry for the 20 questions. In case someone else has the same problem, I found another exercise I believe is for a scapular problem.
Thanks for the help. Should I try to send her a private message or will she reply to the thread? Sorry for the 20 questions. In case someone else has the same problem, I found another exercise I believe is for a scapular problem.
Moon, do you do any winging scapula exzercizes? You have wicked tight trapz I think you said once so maybe its a scapula thing too?
tight trapezius and winging scapula are two different things. winging scapula has to do with retraction/protraction and tight upper trapz has to do with elevation/depression. Just because someone is tight in the upper trapz/levator scap (a majority of people are actually) does not mean they have a winging scapula. They are both two different conditions.
Sorry ... yes, I work weekends, and I have been really sick (all while still being a SAHM to my two small children) ... a PM will always get me faster provided I have time to log in!!
Yes, you are winging on the left. Perhaps mildly on the right as well.
Given the neck pain in the closed-packed position, I suspect you have a facet joint problem there, which may be inhibiting proper scapulothoracic function.
If you don't have access to a quality therapist ... try some trigger point work with a lacrosse ball. Get Amazon.com: The Trigger Point Therapy Workbook: Your Self-Treatment Guide for Pain Relief, Second Edition: Clair Davies, Amber Davies, David G. Simons: Books for less than $15 at Amazon for specific trigger points ... but basically roll around on anything that hurts back in there ... medial to your shoulderblade, on the back of your shoulderblade, the top of your shoulder, your neck. (The book gives really good specific instructions ... I HIGHLY recommend it.) Also really work on stretching your pecs (and rolling them too as needed).
After a week or two, when the trigger points aren't so bad, work in front of a mirror, repositioning your shoulderblades where they should be. This is hard without a therapist, but you seem to have a good grasp as to what is going on with the malpositioning. Imagine tipping the bottom angle flat against your ribcage (in the back). Work at holding it there.
Add in some lower trap strengthening like YTWLs, face pulls, diagonals, etc. (there are lots of examples in the articles Mon linked you to)
It will take time ... but you should see some improvement after a month or two.
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Excellent. Thanks for replying to my problem. I appreciate everyone's help. I reckon all thats left now is to get going on trying to rehab and get everything back in order. Thanks again.
I noticed when I do scap push-ups that my left scapula doesnt "disappear" like my right one. I know Im doing exercises to improve that condition, but with it not "disappearing", are the exercises working the correct muscles?
Try doing them with less resistance ... i.e. start with an incline or even a wall-push-up. You can also do serratus punches in supine with a DB.
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I dont mean to be a pain in the butt; however I did try the scapula push-ups against a wall, as well as a punch while laying down. But my scapula still protrudes when I am executing these moves. It feels like the actual joint of my shoulder is too far forward, and when I try to stretch my pec I cant get much of a stretch on the left side. Any suggestions?
Get a lacrosse ball in there and roll the pec/pec minor first.
Doorway stretch with arms low.
Your scapula will still protrude ... these things take time.
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Whatever you give a woman, she will make greater. If you give her sperm, she'll create a life. If you give her a house, she'll give you a home. If you give her groceries, she'll give you a meal. If you give her a smile, she'll give you her heart. ♥
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Whatever you give a woman, she will make greater. If you give her sperm, she'll create a life. If you give her a house, she'll give you a home. If you give her groceries, she'll give you a meal. If you give her a smile, she'll give you her heart. ♥
Yeah I have been trying both on my knees and inclines. I was just concerned that if scapula was still winging the correct muscles might not be getting worked. But I finally got a lacrosse ball and started treating my scapula, neck, and pecs so we'll see how it goes. Thanks for the help.
I hate to bring back an old thread, but I still have no resolution. Ive been seeing a message therapist the last two months, and she is trying to get the knots out between my shoulder blades. However, I still cannot get my left pec to stretch. Any advice?
Remind me ... where do you live? Have you seen a GOOD physical therapist?
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Whatever you give a woman, she will make greater. If you give her sperm, she'll create a life. If you give her a house, she'll give you a home. If you give her groceries, she'll give you a meal. If you give her a smile, she'll give you her heart. ♥
I live around the St. Louis area. According to one doctor I saw, the one physical therapist I saw was good. But then again I didnt get any results either. The thing that astonishes me is that none of the four doctors I saw diagnosed me with any problem whatsoever. Neither did the physical therapists. Im at a loss as to what to do about this problem. I appreciate the responses.
Shawn Everson (Everson Orthopedic Physical Therapy Services; 763 S. New Ballas Road, St. Louis; 314-991-2562)
If that's too far away, PM me your zip code and I'll find someone closer ...
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Whatever you give a woman, she will make greater. If you give her sperm, she'll create a life. If you give her a house, she'll give you a home. If you give her groceries, she'll give you a meal. If you give her a smile, she'll give you her heart. ♥
Shoulder Neck and upper back
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