Home Therapy Hacks: "Winged" Scapula
Channel: Cura Creates
Date: 2014-08-03

The secret to 'fixing' a winged scapula is in strengthening the Serratus Anterior!

Five Exercises:

1. Scapular retractions (open/close)
(Scapular mobility = Serratus Anterior)

2.  T's, Y's and I's (YMCA's)  
(T's and Y's = Mobility, I's = Stability; if unilateral, scapular stability in stagnant arm)

3.  Rotator cuff In's and Out's, Left and Right
(Scapular stability)

4.  Side Deltoid Raises, Thumb up 
(Raise only to perpendicular = Scapular stability)

5.  Thumb down, or "Soup can" Raises 
(Subscapularis Isolation)

Start with these and work up to 3 sets x 12 reps.  Then we can look at a second set of therapy exercises!