My left scapula wings. I have tried a plethora of exercises to correct this, wall Y’s Y’s, T’s, W’s, L’s, distractions with a band, Pushup pluses (these seem to not aggregate it to much), most pull exercises aggregate, OH exercises I can’t stabilize nor horizontal pressing (ring push ups and pushups with the Slingshot seem to be good.
I have good T-Spine mobility, have a professional grade percussion massager, I lay on a foam roller which helps, but I feel like I lose it as soon as I start moving. I am very particular with my posture as well. I LOVE lifting and it’s in my blood so I want to fix this ASAP and have no problem doing what I takes, just not really sure what to do. I’m working on cleaning up my ribs with a lacrosse ball. If anyone can help, I would really, really appreciate it because this is killing me inside.
My right shoulder winged. Did art, pt n graston. Not sure how much that helped, layed off barbell movements for a while (months) n did db moves. Saw a neuro n did nerve conduction test, long thoracic nerve blocked on the right side. Most frustrating thing is I dont know how it happened. I do a lot of upperback/ rear delt work now. Eventually it got back to normal (still wings slightly but isnt a problem). Timeline on this for me was about 9 months. I would seek a neuro n see if you have nerve entrapped.
@crj5: Thank you! I appreciate you take your time to respond. I was just reading about that. What exactly did you have to do when your long thoracic nerve was blocked?
Started reading (be careful WHAT you read) and my symptoms seemed to be the long thoracic nerve. Then made the apt for a neuro doc to do a nerve conduction test. Test said that the nerve wasn’t fully sending impulses due to entrapment. Went to pt n had ART n graston performed on neck trap area to help free up the nerve. Not sure how much the graston and art helped, I think in my case a combination of rehab, upper back work, and getting pissed off eventually let it almost fully heal. It stroll wings very slightly, hardly noticeable. This was over about a 9 month period. Keep in touch with me on this and ill help in any way I can. Its frustrating as hell, but you’ll overcome it.
I hate to hi-jack your post OP. I am actually going through this exact same situation. I had originally been told I had a torn tendon in my shoulder abd stopped working out for a long time. I regret it very much. I have been doing physio, and back strengthening, thoracic extensions, scapula strengthening. With proper work you can correct this problem within three months. Just take it down to the basics and dont do exercises that promote the winging.
Now the thing I have found interesting, is I as I have been correcting this issue, I have become extremely tight in my I.T band abd glutes, I went to do some front squats ( corrective posture ect ) I did one squat with the empty bar (warm up) abd stained my rectus femorus.
I feel as though I have become very imbalanced from attempted training with the winged scapula, and it the problem has migrated into my lower body. Any takes on this ?