Strengthening - Winged Scapula
A winged scapula is usually as a result of weakened shoulder blade stabilisers, especially the Serratus Anterior.
Push-ups
Push-ups are recommended for strengthening the serratus anterior, especially when a 'plus' is added at the end. Start with wall push-ups to ensure proper technique and gradually progress to push-ups from the knees and then the feet.
- Position the hands just wider than shoulder width apart.
- Start with the elbows straight and bend them outwards to lower the chest towards the wall / floor.
- Just before the chest reaches the wall / floor, push back up.
- When the wlbows are straight again, perform the 'plus'.
- This involves protracting the shoulder blades, or pushing out through the upper back to increase the curve of the spine.
Bench press
A bench press (or chest press) exercise can be performed with the same benefits. Again a 'plus' should be added.
- With the hands just wider than shoulder width on the bar, start with the elbows straight and bar above the chest.
- Slowly bend the elbows to lower the bar towards the chest.
- Once the uppoer arms are horizontal, push back up to straighten the elbows.
- Once the elbows are straight keep pushing through the shoulders to raise the bar as high as possible.
Shoulder press
This exercise can be performed in seated or standing, with two dumbells or with a barbell. To work the shoulder stabilisers more, ensure you squeeze the shoulder blades together throughout.
- Start with the elbows bent and weights by your ears.
- Push the weights overhead, until the elbows are straight.
- Slowly lower the weight back to the starting position and repeat.
Scapula protraction
To target the Serratus Anterior directly, try scapula protraction and serratus press exercises.
- Start with the end of the band in one hand at shoulder height, elbow bend.
- Push the hand forwards, straightening the elbow as you go, in a punching motion.
- Ensure you push through the entire shoulder, trying to reach as far forwards as possible.
- Slowly return the hand to the starting position under complete control.
Serratus Press
- Start in a lying position as shown, with a medicine ball in both hands, elbows straight.
- Keep the elbows straight throughout the exercise.
- Push the ball up, using only the shoulder girdle to move it.
- lower the shoulders back down and repeat.
