00:00Through those exercises, I want to drill down some anatomy on what's happening with the scapula.
00:06So this is not technically to fix scapula winging, but it's part of that because when the scapula
00:13wings, we're losing some serratus, we're losing some lower trap, and if that movement pattern is
00:20not fixed, you have problems overhead, you have problems pushing. So you might be able to fix
00:24the winging by getting your serratus going. Maybe you're doing some wall presses, maybe you're doing
00:28them on the floor, and you can scoop your shoulder blade and sit a little nice, but then when you
00:32push, it wings out. So what I mean by the shoulder blade movement pattern, if you look at this
00:38shoulder blade here, we're talking about here's your scapula, here's your humerus. So if I draw
00:44that on here, when your arm is down, as in when my arm is by my side, my left arm,
00:49that's my shoulder
00:50blade, and I've got my humerus here, okay, when it's by my side, I want that vertical. Now people
00:59who have winging problems will sit with that shoulder blade sort of forward and down, okay,
01:04and what it tends to do is that instead of that shoulder blade sitting like that, it tends to sort
01:07of tilt like that. So you'll see, if you have your shirt off, you'll see a winging problem like that,
01:14where that shoulder blade sort of sits off, okay, that means your lower trap here is not working
01:20very well, your serratus, which is going that way, is not working very well, and your upper trap is not
01:26working very well. So that whole shoulder will look like it's dropped, and it's not really dropped,
01:30it's actually tilted, which means it goes in this direction here, okay, and so you'll probably see
01:37this corner here poke out, okay, so if you see two shoulder blades, you might see the right one,
01:42if you've got a good right one, that's sitting flush, this one's sitting off at an angle,
01:47and you can see that tip poking out of the skin like that. So that's the presentation of like how
01:54your shoulder blade will probably sit if you've got a bit of a winging scap, which leads you to this
01:58moving dysfunction. When you raise your arm up in the air, this shoulder blade goes from there,
02:07okay, and then moves in rotation that way. So when I get my arm out to here, my shoulder blade
02:16has moved
02:17outwards, okay, so now it's sitting out from the midline when I've got my arm out there, all right.
02:24By the time I get my arm, this bone here, all the way at the top, as in sort of
02:30170, 180 degrees up there,
02:32your shoulder blade is sitting right out like that. I can draw a crude position. And it has to,
02:39to be able to do that sort of movement. Now to get the shoulder blade from there to there to
02:42there,
02:43you need three major muscles. You need your upper traps, so if I draw the shoulder blade again,
02:48you need your upper traps coming in here, you need your lower traps, and you need your serratus.
02:54Coming in there. You also need a little bit of rhomboid. We'll talk about that in a minute.
02:58But you're up a trap.
Comments