What exercises strengthen scapular muscles?

What causes weak scapula muscles?

The commonest cause of scapular winging is serratus anterior paralysis, a dysfunction attributed to traumatic [2, 4, 8, 9, 11], non-traumatic [6, 8, 11, 28, 41, 51–53], and idiopathic [6, 8, 11, 28–30] lesions of the long thoracic nerve.

How can I improve my scapular stability?

Scapular pushups

Keep arms locked out and palms flat on wall. Without bending arms, reach with sternum towards wall until both shoulder blades come together behind you. Driving through both hands evenly, push sternum away from the wall until both scapula open up and your upper back is slightly rounded. Repeat.

Do push ups help winged scapula?

Physical therapists rely on exercises like scapular push-ups to help correct winged scapula, a condition where the scapula muscles are weak, causing them to protrude like wings. Scapular push-ups improve shoulder mobility. … Working out this muscle group helps keep your shoulders strong and healthy.

How do you fix scapular winging?

Surgical treatment. The most common surgical treatments for scapular winging are nerve and muscle transfers. These surgeries involve taking all or part of a nerve or muscle and moving it to another part of the body. Nerve and muscle transfers for scapular winging usually focus on the shoulder, back, or chest.

How do you get rid of scapular pain?

Relieving the Pain Under Your Shoulder Blade

  1. Rest your upper back from activity. If your pain worsens when you do certain movements or physical activities, such as household chores or exercise, rest for a day or two. …
  2. Apply ice and/or heat. …
  3. Take over-the-counter (OTC) medication. …
  4. Massage it out. …
  5. Visit a health care provider.
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What muscles stabilize the scapula?

3 Specifically, the muscles of the scapula function as follows:

  • Serratus Anterior. The serratus anterior is an important scapular stabilizing muscle. …
  • Rhomboids. The rhomboids (major and minor) function to stabilize the medial border of the scapula. …
  • Trapezius (Upper/Middle/Lower) …
  • Levator Scapulae. …
  • Normal Biomechanics.

What is scapular stabilization?

The scapular stabilizers provide strength, joint stability and prevent impingement of the shoulder joint complex. The muscles that comprise the scapular stabilizers are the: Serratus anterior– Which upwardly rotates the scapula.