Bodybuilding Forums

hey everyone,
i have a winged scapula [shoulder blades stick out]
i was wondering if it would be ok to still benchpress.
or to fix my winged scapula first.
and how would i do that?
thanks for anyhelp

I sorta have this too due to shoulder instability and hypermobility. I do incline press with dumbbells rather than barbells and I don't use very much weight.

Just make sure that you are working the muscles on the back half of your body, because you need to develop those muscled more to pull your shoulders down and back. I have a physical therapy routine that I do with therabands also. Are you working with a physical therapist for this? I highly recommend it for recovering pain-free range of motion in your shoulders.

thanks for the response
yeah
i was going to physical therapy but just stopped because it was a lot of money.
i think i remember a few exercises with the bands.
you think doing pullups or rows would be good excercises?
or should i incorporate the rubber band exercises into my workout routine?

If you're not having any shoulder pain, go for it. You should probably also do the theraband exercises. I find that if I lay off them for several weeks, the inflammation/irritation comes back. So we'll probably just have to do them forever. At least there's something we can do.

scramskates wrote:i think i remember a few exercises with the bands.
you think doing pullups or rows would be good excercises?
or should i incorporate the rubber band exercises into my workout routine?

Gidday, this is much more effective than bands.

http://www.betterfitnessproducts.com/shoulderhorn.html

I've had plenty of experience with rehabing shoulder injuries, including my own. I don't think I've ever seen anyone get full recovery using the widely adopted band movements. By full recovery I mean pain free shoulders that are unrestricted and stronger than ever. I have experienced full recovery, and seen it in others when using shoulder horns as one part of treatment. Combining with a modified one arm dumbell row on a bench really helps too. The emphasis is placed on the top portion of a two stage movement. Row the dumbell as per normal, except focusing on rear delt and the muscles around and between shoulder blades. At the top, make a special effort to try and pull the elbow around to the centre of your spine, hold for a couple of seconds, then return it, and commence lowering, the whole time focusing on the previously mentioned areas. Also, bent over barbell rows should be a staple exercise. Focus on reardelt/mid back as well as lats. I made plenty of classic mistakes when younger, and around 20 odd years ago ended up unable to clean my teeth or get a shirt on or off without crippling shoulder pain. I was assured by 'specialists' that an operation was the only answer. However, thankfully I did some, well actually a ton of searching, and found ways to totally heal, balance, overall strengthen and bulletproof my shoulders. A lot of the time everyone jumps to the much maligned rotator cuff conclusions, however simple weakness and chronic imbalance is often the problem. Its highlighted in remote third world countries where people lead totally different lifestyles than the western one, and have none of the common western afflictions. In those countries old men and women think nothing of lugging heavy loads on their heads, shoulders or backs, often up and down mountains.

One of the biggest rehab mistakes is prolonged avoidance of certain movements, which leads to severely, chronically disabled function. People who go down that road end up virtually unable to do anything. With proper rehab, you will eventually be able to do any movement you choose, although some should be avoided, as they will cause injury if practised for long periods. Behind the neck pulldowns is a classic example.

I have never seen one of those before. Holy cow, that looks awesome! Thank you, Uplift!

marochka_raduga wrote:I have never seen one of those before. Holy cow, that looks awesome! Thank you, Uplift!

Agreed! I could have done with one of those a few years ago.

thanks for the help.