🔥 BEST & WORST EXERCISE FOR THE WINGED SCAPULA
🚨 The overhead movements are kind of a double edged sword when we deal with winged scapulas. Why? Because they can either be the best or the worst exercise you can do to treat it.
✅✅✅”The best” because the OHP is arguibly the best exercise to target the serratus anterior, which is the muscle that directly attachs to the shoulderblades. A strong serratus means a healthy shoulder, but to strengthen it we need to understand how to engage it first.
To engage the serratus anterior it’s very important to pull the shoulderblades against the rib cage & keep them puing throughout the entire movement. Asides from strengthening the muscle, you’ll notice that your shoulders will naturally rotate externally, improving shoulder health with overhead movements.
❌❌❌On the other hand though, if we already suffer from winging scapulas and we fail to engage the muscle correctly, this exercise can only make the problems worse. –
Quite infact, not pulling the scapulas against the rib cage during the OHP will most likely let them flare out, causing internal rotation of the shoulder, which coupled with an overhead movement will end up causing shoulder impingement.
🔥 If you suffer from winging scapulas, try this out:
✅ Try to extend your hands overhand: you will feel some kind of pinching pain on the front of your shoulder, because your scapulas will naturally flare out on the way up.
Now try it again, trying to keep the shoulderblades pulling against the rib cage through the entire movement and notice whether it feels better or not. It will feel kind of weird at the beginning, and your ROM (range of motion) will probably be limited, but you shouldn’t feel the pinching pain at the shoulder.
Train this movement and slowly overload it with rubberbands and then small dumbbells. It’ll work like magic.