Winged Scapula

The Cause of Internet and TV Addiction?

www.causeof.org

Winged Scapula

"A winged scapula is a shoulder injury or condition in which the scapula, or shoulder blade, sticks out at the back, particular when pushing against something such as a wall."

sportsinjuryclinic.net: Winged Scapula

· ExRx.net: Common Postural Deficiencies: Winged Scapula

Symptoms

· "Winging [sticking outward] of the scapular or shoulder blade.

· Pain and limited shoulder elevation.

· Difficulty in lifting weights.

· Patients can complain of pressure on the scapular from a chair when sitting."

sportsinjuryclinic.net: Winged Scapula

Causes

"A winged scapula is associated with

· Damage or a contusion to the long thoracic [chest] nerve of the shoulder and / or

· Weakness in the serratus anterior muscle.

If the long thoracic nerve is damaged or bruised it can cause paralysis of the serratus anterior muscle and winging of the scapular or shoulder blade. Damage to the nerve can be caused by a contusion or blunt trauma of the shoulder, traction of the neck and can also sometimes follow a vial illness."

sportsinjuryclinic.net: Winged Scapula

Effects

Affected Exercises

· "Shoulder Press

· Pullovers

· Pulldowns"

ExRx.net: Common Postural Deficiencies: Winged Scapula

Suggestions

Exercises

Serratus Anterior:

· NISMAT: Keeping Your Tennis Shoulder Tuned (exercise #3 in the 'Strengthening' section)

· ExRx.net: Chest Exercise Menu: Serratus Anterior

Retraction:

· NISMAT: The Upper Extremity and Neck Flexibility Exercises: Protraction/Retraction

· ExRx.net: Cable Row (Seated)

Stretches

Note: It's important to stretch the chest and the lats along with the exercises above in order to prevent the shoulders from becoming rounded.

“The often overconditioned

· pectorals,

· lats and

· teres major (upper lats, if you will)

…create or contribute to a muscular imbalance in your shoulder joint…Recognize this imbalance / inflexibility on many bodybuilders and gym goers as rounded, or hunched forward shoulders with the palms of their hands facing rearward, instead of toward their sides.”

sportfit.com: Questions and Answers

Note: The wall lat stretch can also be done with the hands at shoulder height.

· ExRx.net: Wall Lat Stretch

· ExRx.net: Pectoralis Minor Stretch

Things to Consider

‘Underdesk’ Mouse Trays/Managers/Drawers, Swivel Mouse Pads, etc.

Note: Companies who sell these products over the Internet seem to charge a lot of money for shipping.

If you tend to position your chair at a height where your elbow is lower than your mouse pad, you might want to consider purchasing a mouse pad support. Certain supports allow you to position your mouse pad so it is lower than your desk.

· Healthy Computing: Buyer's Guide: Keyboard Trays

· Healthy Computing: Article Archive: 'Tips for a Less than Ideal Workstation'

Back to 'Posture'