Scapula pain
Many people feel pain in their shoulders when they move their arms. This pain can be caused by multiple factors. This joint is composed of the clavicle, the humerus and the scapula so, many times, the scapula moves incorrectly generating scapula pain. One solution may be to correct the movement of the serratus anterior muscle, which gives stability so that when the arms move there is not so much pressure on the shoulder.
The scapula is a flat bone shape as a triangle and is located at the back of the thorax. It is parallel to the first seven ribs and connects the clavicle to the humerus and gives shape to the shoulder girdle. This bone is formed by 18 muscles that provide mobility to it.
Diseases caused by scapula alteration
Subacromial impingement: occurs when there is abnormal contact of the acromion, which is located at the top of the scapula, and the humerus.
Winged scapula: the scapula is in a bad position due to an insufficiency in the muscles that insert into the bone.
Spring scapula or trachy scapula: this happens when the shoulder moves up and down or when raising the arms there is an abnormal friction or trachy scapula under the scapula.
Stability: this occurs when there is not a correct position of the glenoid against the head of the humerus. This increases the risk of dislocation.
Tips to release scapula pain
Re-education of the serratus anterior muscle.
Stretch the scapula: stand up and stretch the arm backwards, so that the shoulder and hand form a diagonal. Bend the wrist slightly so that the shoulder reaches maximum tension, hold for 20 seconds.
Relax the shoulder blades: stretch face down and cross your arms under your chin, so that your head can rest on them. Do not force the cervical vertebrae and hold for half a minute.
De-stress the upper zone: while standing, bring the arms towards the back. Hold the wrist of the right hand with the other hand and stretch it to the left. You can tilt your neck a little to the same side and hold for 20 seconds.
Rest your hands on a door frame for light resistance. The trunk should be brought forward but not the head, this will serve to make the shoulder blades go backwards and open the chest.
Many people feel pain in their shoulders when they move their arms. This pain can be caused by multiple factors. This joint is composed of the clavicle, the humerus and the scapula so, many times, the scapula moves incorrectly generating scapula pain. One solution may be to correct the movement of the serratus anterior muscle, which gives stability so that when the arms move there is not so much pressure on the shoulder.
The scapula is a flat bone shape as a triangle and is located at the back of the thorax. It is parallel to the first seven ribs and connects the clavicle to the humerus and gives shape to the shoulder girdle. This bone is formed by 18 muscles that provide mobility to it.
Diseases caused by scapula alteration
Subacromial impingement: occurs when there is abnormal contact of the acromion, which is located at the top of the scapula, and the humerus.
Winged scapula: the scapula is in a bad position due to an insufficiency in the muscles that insert into the bone.
Spring scapula or trachy scapula: this happens when the shoulder moves up and down or when raising the arms there is an abnormal friction or trachy scapula under the scapula.
Stability: this occurs when there is not a correct position of the glenoid against the head of the humerus. This increases the risk of dislocation.
Tips to release scapula pain
Re-education of the serratus anterior muscle.
Stretch the scapula: stand up and stretch the arm backwards, so that the shoulder and hand form a diagonal. Bend the wrist slightly so that the shoulder reaches maximum tension, hold for 20 seconds.
Relax the shoulder blades: stretch face down and cross your arms under your chin, so that your head can rest on them. Do not force the cervical vertebrae and hold for half a minute.
De-stress the upper zone: while standing, bring the arms towards the back. Hold the wrist of the right hand with the other hand and stretch it to the left. You can tilt your neck a little to the same side and hold for 20 seconds.
Rest your hands on a door frame for light resistance. The trunk should be brought forward but not the head, this will serve to make the shoulder blades go backwards and open the chest.
