winged scapula

[miss_pippi]

Hello,
I have a question regarding 'winged scapula' and the nerve damage that accompanies it.
I have both problems and have been doing yoga, which has helped tremendously in improving my strength, range of motion of my arm, and of course flexibility.

After doing yoga for 3 months 3 to 4 times a week (previous to this I was doing yoga 1 to 2 time a week) my 'winged scapula area became very painful.  It had not been painful before this time, I've been living with it for 10 month total.
I know I hurt it doing downward dog, upward dog, plant and chutterunga.

It hurts worse at night, radiates down my arm.
The doctor gave me lidoderm patches and vicodin (which I hate taking because it makes me feel funny).

I REALLY want to get back to yoga but I am afraid I will hurt it further.  I have twitching of a muscle below my winged bone.

Please help me to know when I can go back to yoga

Thanks,
miss_pippi


This discussion is related to Winged Scapula==next steps.

[miss_pippi]

Dear Dr. Navneet,

Thank you so much.  I appreciate your thorough explanation of the exercises to strengthen the muscles around the 'winging'.  This will help tremendously and will allow me to do yoga without injuries due to a weak serratus muscle.

I know  my back will never be the same, but at least my back can be strong and will allow me to do the strength training exercises that I enjoy doing.  

Thank you,
miss_pippi

[DrNavneetMD]

Refer http://www.sportsinjuryclinic.net/cybertherapist/front/shoulder/winged_scapula.htm

[DrNavneetMD]

Hello dear

The aim of rehabilitation is to strengthen the weakened muscles, in particular the serratus anterior and restore normal shoulder mobility. The serratus anterior muscle is used strongly in doing bench press or press ups, in particular the last 5 to 10 degrees of motion
Exercises for the serratus anterior:
Press ups against a wall
Stand just over an arms length away from a wall.
Lean into the wall, bend the arms and push away.
Repeat 10 times.
Aim for 3 sets of 10 repetitions.
To make it harder perform more repetitions each set and / or stand further away from the wall.
Punching
The serratus anterior is sometimes known as the punching muscle.
Perform repeated short jab punches into a punch bag.
Bench press
In the gym perform the bench press or chest press.
Make sure the action covers the last 5 to 10 degrees of elbow extension (straightening).
Aim for 3 sets of 10 repetitions to start with.
Make it harder by increasing weight.
Overhead Press
Using dumbbells or a shoulder press machine in a gym.
Perform 3 sets of 8 to 10 repetitions.
Hope the above will help you
Best