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WINGED SCAPULA: posture killer (thread)
This is very common but few people even realize they have it
We& #39;ll learn what it is and how to fix it
This is very common but few people even realize they have it
We& #39;ll learn what it is and how to fix it
Shoutout to posturedirect this thread is summarized from a great article of theirs https://posturedirect.com/how-to-fix-a-winged-scapula/">https://posturedirect.com/how-to-fi...
WHAT IS A WINGED SCAPULA?
It is when the shoulder blade(s) protrudes off the rib cage and stick out on the back
They are supposed to sit flush against your body
Example of winged scapula:
It is when the shoulder blade(s) protrudes off the rib cage and stick out on the back
They are supposed to sit flush against your body
Example of winged scapula:
Winged scapula leads to:
-Drooping/Uneven shoulders
-Limited shoulder movement
-Poor muscle strength/endurance
-Shoulder impingement
-Pain
-BAD POSTURE
-Drooping/Uneven shoulders
-Limited shoulder movement
-Poor muscle strength/endurance
-Shoulder impingement
-Pain
-BAD POSTURE
CAUSES OF WINGED SCAPULA
1. Tight pec minor
No surprise, we talk about this one a lot
1. Tight pec minor
No surprise, we talk about this one a lot
2. Weak Serratus Anterior
Primary muscle that anchors the scapula to the rib cage
Primary muscle that anchors the scapula to the rib cage
the serratus anterior is also known as the "boxers muscle" because of its role in the punching motion
a strong serratus is aesthetic and a good indication of a powerful punch
a strong serratus is aesthetic and a good indication of a powerful punch
3. Flat Thoracic Spine
Common part of bad posture
Common part of bad posture
STRETCHES AND EXERCISES TO FIX IT
1. Release the Pec Minor
Here& #39;s my thread on fixing this https://twitter.com/PostureFixed/status/1256782491496542208?s=20">https://twitter.com/PostureFi...
1. Release the Pec Minor
Here& #39;s my thread on fixing this https://twitter.com/PostureFixed/status/1256782491496542208?s=20">https://twitter.com/PostureFi...
2. Stretch the Levator Scapulae https://twitter.com/PostureFixed/status/1253483976104140800?s=20">https://twitter.com/PostureFi...
3. Stretch the front shoulders
4. ACTIVATE the Serratus Anterior
You need to be able to activate and feel this muscle working
This part is crucial
You need to be able to activate and feel this muscle working
This part is crucial
5. Push Up PLUS& #39;
These are reps of the activation exercise you just did. Basically push ups without moving your arms
Do on the ground if leaning on wall is too easy
These are reps of the activation exercise you just did. Basically push ups without moving your arms
Do on the ground if leaning on wall is too easy
6. Laying Protractions
Same movement as push up plus.
Slowly punch the sky without bending arm
Same movement as push up plus.
Slowly punch the sky without bending arm
That& #39;s it! Ready to fix your entire posture for good now?
Check out my complete program here to reclaim your body& #39;s natural structure for good
Simple layout ANYONE can follow and see results with https://gumroad.com/l/LyJBs ">https://gumroad.com/l/LyJBs&q...
Check out my complete program here to reclaim your body& #39;s natural structure for good
Simple layout ANYONE can follow and see results with https://gumroad.com/l/LyJBs ">https://gumroad.com/l/LyJBs&q...
