How to Get Rid of Winged Shoulder Blades

Winged shoulder blades, or winged scapula, is a painful and disfiguring condition in which the shoulder blades jut out in the back, suggesting wings. Causes can be the weakening of the muscles that stabilize the scapula, holding them close to the ribs, or nerve damage. There are varying degrees of winged shoulder blades, from the minor hunching and back pain of the computer user to the extreme, disfiguring form. Swimmers, tennis players, and golfers sometimes develop this condition. It can also be caused by sudden injury or frequent shoulder dislocation and may require surgery.

Instructions

• 1

  Schedule an appointment with a physician to diagnose the cause of your winged shoulder blades. Most physicians will order an X-ray or MRI. Set a treatment plan with your doctor based on the results of the diagnostic tests, probably beginning with physical therapy.

• 2

  Attend physical therapy or follow an exercise program at home. Begin slowly and increase the number of repetitions according to the doctor or physical therapist's instructions. Be consistent in following the exercise plan.

• 3

  Practice exercises that stretch and strengthen the serratus anterior muscle. The scapula is held to the thoracic wall by this muscle, so a weak serratus anterior muscle will cause the scapula to wing. Trihardist's Jamie Morton recommends exercises such as the incline shoulder raise, standing scaption, doorway modified chest stretch, and Yoga poses cobra and downward facing dog. Begin the program slowly and increase the duration and repetitions little by little. Continue this program for six months to a year.

• 4

  Consult a surgeon if the exercise routine does not alleviate the winged shoulder blades. Two possible surgical solutions are neurolysis, to break down or destroy damaged nerve tissue, or surgical decompression of the long thoracic nerve.