Winged Scapula
Many times, an individual with Upper Cross Syndrome will also exhibit a ‘winged scapula’ at the same time. This compensation pattern occurs when there is a Strength or Muscle Imbalance around the Scapula, which forces the flat, triangular bone to re-position and hold in an internally rotated and/or anterior tilted alignment.
A winged scapula occurs when the Pectorals (Chest) and Upper Trapezius (Shoulder/Neck) Muscles are overactive and/or tight in comparison to the Lower/Mid Trapezius (Back) and the Serratus Anterior (Rib Cage) Muscles. This Strength/Muscle Imbalance shifts and holds the Scapula in a forward tilted position so the Medial (Inside) Ridge of the bone sticks out, away from the Rib Cage, like a ‘wing.’
A Winged Scapula compromises the Biomechanical Integrity of the Shoulder and causes other muscles, such as the Pectorals and Upper Trapezius muscles, to overcompensate their contractile pull on the Scapula to create enough stability for any movement utilizing the Arms and/or Upper Body.
RX: Practice a combination of soft tissue therapy and effective stretching techniques on muscles that connect to and around the Rib Cage (Thoracic Spine), Scapula, and Shoulder. These muscles include: the Upper Trapezius (Neck and Shoulder Muscle), Pectoral Complex (Chest Muscles), and Latissimus Dorsi (Back Muscles).
Next, practice Activation exercises to strengthen and facilitate proper firing sequences of the following underactive muscles: Rhomboids (Upper Back Muscle), Mid and Lower Trapezius (Upper Back Muscles), Serratus Anterior (Shoulder Girdle Muscle), and Teres Minor and Supraspinatus (External Rotators in the Shoulder).
Finally, practice a variety of exercises integrating these underactive muscles with larger Movement Patterns, including Overhead and Horizontal Presses, Vertical and Horizontal Pulls, Diagonal 1 & 2 Movements (Chops and Lifts), Swings. Also, challenge stability, coordination, and balance with single-arm (unilateral) and/or locomotive (crawling/climbing) exercises.
