Winging Scapulae

If you are teaching a class and you notice one of your student’s shoulder blades sticking out away from the rig cage, otherwise known as winging scapulae, this client may be dealing with weakness of the serratus anterior muscle.

The serratus anterior muscle is responsible for holding the shoulder blades snug against the back rib cage.  When activated they move the scapulae out and away from the spine.

It is not such an issue is the student’s blades are winging at rest, it is most important to identify winging during movement, e.g. raising arms over head or in plank position, since this identifies them as functionally unstable.  If this is the case, the student will benefit from strengthening the serratus anterior muscle because winging can lead to impingement (descent of the coracoacromial arch) and decreased ability for the rotator cuff and other muscles to generate normal strength – ultimately leading to shoulder problems during their asanas.

To best help the student with winging scapulae, encourage them to consult with a qualified exercise therapist or physiotherapist as he or she will likely need a comprehensive program addressing scapular instability.  However, I’ve included one exercise that you can teach your class to target this important stabilizing muscle.

Wall Pushes
Have them stand facing a wall and place their hands against the wall directly in front of them (plank position against the wall).  Instruct them to move their chest away from the wall, keeping the hands pressing into the wall.  Monitor their upper backs to confirm their scapulae move out and away from the spine, and ensure the client keeps a relaxed and even shoulder posture.  Click image (right) for demonstration.

Once the motion has been learned, have them repeat this exercise leaning into the wall on their elbows, with the elbows as high as possible. This new position removes the help from the anterior deltoid muscles and helps isolate the action to the serratus anterior.

Happy planking!

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Done on this Side – Flip!

“Ultimately, Yoga is about balance.  It’s important to be strong, but balanced strength is better than unbalanced strength, and strength coupled with flexibility is better than rigid, restrictive strength.”

I just finished reading an article written by Roger Cole (one of my favourite writers in Yoga Journal for tips and advice on anatomy and physiology of yoga) where he addresses the potential for strength imbalances that can come from classes which insert Surya Namaskar (sun salutations), and more specifically Chaturanga Dandasana (plank pose) throughout the sequencing.  He explains that the push-up position of Chaturanga is an excellent way to strengthen the front side of the body – namely the pectoralis major, anterior deltoid, rectus abdominis, obliques, iliopsoas, and rectus femoris; however, the muscles of the back body are often misrepresented.

The author goes on to offer Purvottanasana (upward plank pose) as an effective counter-pose to Chaturanga for addressing balance into the back-body.  I couldn’t agree more; Purvottanasana is an excellent pose to include in your class design as it can provide strength for the rhomboids, posterior deltoids, the errector spinae, gluteals, and hamstrings.

We’ve all experienced the pleasant sensations of coupling updog with downdog and child’s pose with cobra.  Whether it be strength or flexibility, your students will feel grateful  of the sensations of symmetry when you design you classes to balance the front with the back side of the body.  Here are a few more suggestions to try:

  • Navasana (boat pose) with table pose
  • Virabhadrasana I (warrior I) with Parsvottanasana (intense hamstring stretch)
  • Ustrasana (camel pose) with Sasangasana (rabbit pose)
  • Standing head to knee pose with Natarajasana (dancer pose)
  • Dhanurasana (bow pose) or wheel with  Lolasana (pendant pose) or crow pose
  • Setu Bandha Sarvangasana (bridge pose) with Halasana (plow pose)
  • Paschimottanasana (seated forward bend) with Supta Virasana (reclining hero pose)
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