Shoulder Pain Relief Exercise For Scapular Winging| Seattle Sports Chiropractor | Dr. Michael Li
Channel: Mobility Plus Sports Rehab
Date: 2021-01-14

Do you get shoulder pain when reaching or pressing overhead? Ever notice your shoulder blades winging or sticking out the back? Keep reading below for our shoulder pain relief exercise 👇

In the clinic, we see a large majority of neck and shoulder pain patients and notice that they have poor scapular control (shoulder blade control). This leads to excessive scapular winging, weakness of the rotator cuff muscles and the Serratus anterior muscle. (This muscle is in charge of keeping your shoulder blade close to the ribs and stabilizing shoulder motion). 

The scapula plays an important role in proper shoulder motion. Without proper control, it can lead to shoulder pain, pain between the shoulder blades or worse, pain down the arm. In this video, YOU will find out how to practice scapular control to bring you some relief for your shoulder pain!
0:00 Intro
0:10 Exercise band set-up
0:20 Scapular winging exercise
0:35 Progression #1 Scapular punch

1️⃣- Start by putting an exercise band (light-medium resistance) around your upper back across both shoulder blades. Straighten both arms out in front of you and punch forward. (Also known as the Serratus punch exercise). You should feel both shoulder blades swinging forward, eliminating the winging. 

2️⃣- While maintaining the punch position, try to move your arms in a scissor-like motion. You can also do this exercise with your upper back against the wall as a cue to get your shoulder blades off the wall during the arm swing motion. 

3️⃣- If the arm swing motion is easy for you, progress to bending both elbows without losing the proper shoulder blade position. You should feel the muscles around the shoulder blade and the sides of your upper rib cages when done correctly. 

At Mobility Plus Sports Rehab, we always start with a thorough exam to make sure we understand your case and provide you with personalized ways to overcome them. We help our patients get rid of their chronic pain quickly and prevent it from coming back. 

How do we do this? We do so by educating our patients with self-management strategies and providing pain relief in the office. 

Tell us how many other tips you tried but didn't work? How did they work out for you? Leave the appropriate emoji below!

Want help with your persistent neck and shoulder pain? 🩺  Click on the link in bio ☝🏼to schedule a complimentary phone consultation with Dr. Li to find out how!

🤜🏼🤛🏼Give it a try!

👉🏼If you like this video, make sure you give it  👍 and SHARE it with a friend who has frequent neck and shoulder pain or needs help with their scapular winging!💪🏼

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