daveuk wrote:Hi, Have had many shoulder problem before involving stability etc. I am now finding that my scapulae are both tilting (not quite winging, although they do sometimes) upwards. I have been to a physio who has said it's not a true wing but just a problem to do with the rhomboids. My question is, has any else experienced this and what is the best solution? Iv started using a rower a lot and it seems to temporarily help but then I'm not sure if i feel worse the next day. Conflicting articles on the net have lead me to think it can be from either: over tight rhomboids, over weak rhomboids, loose rhomboids etc but no real solution. Do I work on them or do I stretch them/ice relax etc?! The only exercise the physio have me for it was internal rotation with a band, which I beleive is useful for the internal rotator cuff muscles, but the problem is my scap tilt as im doing it! Occassionally winging, although I think Iv got this to a more manageable level. I can tell that there tilting as when I lean against any wall I can really feel protrusion against the lower inner part of the scap. Very annoying and can be painful. I definately think my stability issues are linked with this. Any help would be greatly appreciated.
Did you mean you are doing external rotations? I've had my fair share of shoulder problems and managed to find some solutions which went against pretty much everything you see on the internet or from most physios.
The key, for my shoulder, was to set the the shoulder in a fixed position while doing external rotations and to work on tilting the scapula back against resistance. Make a loop at both ends of a red thera-band or something similar, just big enough for you to stick your arm through it, like you are carrying a shoulder bag. For external rotations, stick your arm through one loop so it sits tight around your trap and armpit area, and put the middle of the band around a door handle and the other loop in your hand. Shrug the shoulder up and then retract the scapula back and hold it. This is the position to do all external rotations from as you will be building stability rather than having the scapula moving out of position while you do your exercises. With your elbow by your side and bent 90 degrees, externally rotate out to the side and hold at the end for 5 seconds for 20 reps, resetting the shoulder for every rep. As this gets easier you can move your arm out to 45 degrees and eventually 90 degrees. You can also do these lying on your side with a light dumbell (1kg or even less to begin with) and a rolled up towel under your arm just to raise the arm off your body a bit.
For the tilting stuff, loop the band around your shoulder like before and put the other loop around a door handle and step back enough so you can feel some resistance. Tilt your scapula back against the resistance and hold for 5 seconds for 20 reps.
The serratus anterior muscles could also be worth strengthening. Look up scap pushups on youtube and copy that same movement, but with bands, so you can use a lighter load. Keep that same 5 sec hold 20 rep thing going as well as the same scapular position.
I hope this helps.
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