Winging Of Scapula Pilates And Physical Therapy Exercises Fix!

Hello Pilates Lovers! This video is focusing on the winging of the scapula, I discussed the Anatomy and Function of the muscles surrounding the scapula, the tight and weak areas. I demonstrated exercises Pilates and yoga based physical therapy treatment plan focusing on the muscles to strengthen specifically the the Serratus anterior, discussed about the long thoracic nerve, and the tight and weak levator scapulae , pectoralis major and minor and the rhomboids major and minor. It will eventually help upper back pain, shoulder pain, aches, stiffness, assymetry of shoulder blades , poor forward head posture, rounded shoulders, kyphosis, and decrease upward or downward rotation of the shoulder during overhead and reaching activities. Quality is very important than quantity and I do believe performing 10 reps with 5 seconds hold at a time is great way to master all the Pilates exercises in order to prevent injury then slowly progress to 30 seconds hold. If any of these is present you will want to perform the stretches shown for 5 seconds. Stretches for the levator scapula and rhomboids are shown and would need to be done for each of the sides that is affected. The key, as with any stretch, is the consistency with which you perform it. Aim for at least 4-5 times per week of 8-10 reps at a time on the sides that are affected. Scapulae Stretch , which is a neck stretch looking down to the opposite shoulder (armpit area) 5 sec hold Here are the exercises 1. Levator Scapulae Stretch: which is a neck stretch looking down towards the opposite shoulder (armpit area) 2. Reaching forward while slowly hunching forward to release the Rhomboids major and minor, then gently look up while slowly reaching up 3. Use of an elastic band place it around your mid back area and under your armpit then slowly pull forward and up and then at end range slowly punch forward for the serratus anterior with the same movement pattern like the exercise number 2 but gently lower the band back for eccentric control . Slowly then go all the way to both shoulder extension at shoulder level for Rhomboids 4. With the use of the Elastic band, at shoulder level, separate the band apart with elbow straight slowly, at both shoulder horizontal abduction, hold it at full range in abduction 5 sec hold x 10 reps then slow go back to starting position on your chest area for eccentric control of your Rhomboids. Go on your hands and knees 5. Gentle Child pose to gently stretch serratus anterior and gliding your scapula Hold 5 sec hold x 10 reps while trying to sit on your heel, to slowly lengthen the serratus anterior 6. Cat and Camel Stretch, 7. Lift both knees off the mat while on your hands and knees position, to strengthen scapular stabilizers muscles. 8. Shoulder push ups, Keep your elbow straight , slowly go down your chest 9. End the program on Child pose hold up to 30 sec hold and reach over the good side of scapula to stretch further the serratus anterior of the scapular winging shoulder blade area. this also goes hand in hand with forward head and rounded shoulders posture so i made a video on how to fix it,    • Fix Forward Head and Rounded Shoulders Pos...   and as well as anyone with scoliosis that it affects the weakness of the serratus anterior, so it is important to stretch the tight muscles near the spine    • Top 5 Pilates and Yoga Spinal Mobility Exe...   Please Check out my Colleague Jeff's take on his scapular winging exercises by athlean X way a great way    • How to Fix Scapular Winging (STEP BY STEP!)   Please Subscribe to my YouTube    / anniepilatesphysicaltherapist   My Social accounts: www.Facebook.com/pilatesphysicaltherapyannie www.Instagram.com/AnniePilatesPhysicalTherapist www.Twitter.com/honeyannie07 www.Reddit.com/u/Annie-pilates Patreon:   / anniepilatesphysicaltherapist   www.Tumblr.com/anniepilatesphysicaltherapist www.pinterest.com/anniepilatesphysicaltherapist Annie Pilates Physical therapist , recommend you consult with a physician before starting any exercise program. The exercises give here are not meant to treat, diagnose medical condition. Please stop if you have any increasing pain or discomfort. You understand that any physical activity can pose a risk and this channel you assume all risk and injury, you are voluntarily participating in these activities, assume all risk of injury to yourself.The first thing you want to do is look at how your shoulder blades move as you raise your arms up overhead and straight out in front of you. Have somebody video you so you can watch for the flaws after the fact. Look for a slight head nod to either side, a slightly elevated shoulder on one side, or a protrusion of one or both shoulder blades as you raise or lower the arms back down. Here, Jesse is demonstrating all of these. You might also see a bunching up of the shoulder blades as you raise up which could be an indicator of tight rhomboids. #scapularwinging #pilates #anniepilatesphysicaltherapist