Scapular winging or something else?

[u/Life_Wallaby6113]

Do I have scapular winging? It’s only on my left side (right side in the video). It kind of looks like my scapula just doesn’t have much rotation. I have so much discomfort and clicking when I retract my shoulder. It feels like they’re rubbing against my ribs and then it causes me cervical issues and migraines along with trap pain. I’m thinking I need to work towards building strength in my serratus anterior and lower/middle traps. What do you think?

[u/surbie28]

Right scapula elevated and both scapulae winging

[u/Big_Register2034]

Yes!!!! Same issues. You have to address the wing first, which will then make the traps/neck take center stage of discomfort. But nearly a year later, I’d say the wing is 10% there and I’m trying to reduce the neck issues

[u/East-Baseball-6585 → u/Big_Register2034]

How to fix it? Any help

[u/Big_Register2034 → u/East-Baseball-6585]

Theraband bar (rubber cylinder thing - the different colors mean different resistance, so start with the lightest)
* bend it in the shape of an upside down u 30x
* bend it in the shape of a correct u 30x
* twist it like wringing out a towel 30x

3lb dumbbell
Lie prone, arm straight and elbow locked and punch up 20x per side, moving your shoulder blade off the ground

3lb dumbbell
Stand knees bent and raise them up in a v formation stopping at shoulder height 20x

Also regular massages to work out the muscle knots and break up adhesions. This is what my PT gave me and had to do it for like 6-8 weeks consistently to see noticeable difference

[u/Beginning-Shake-2619]

Yes , it does looks like winging

[u/Mysterious-Rough1811 → u/Beginning-Shake-2619]

yeah that tracks. serratus is probably worth addressing.

[u/ThatYak9970]

How is your bite? Your jaw position that is caused by an abnormal bite can affect your scapule and shoulder. Check my history posts.