As you are going on with physiotherapy, you have to strengthen the surrounding muscle group. 1.Stand leaning against a wall with an ab-wheel in your hands
2.Protract your scapulae
3.Slowly roll the ab-wheel up the wall and ensure you’re shrugging your shoulders to elevate your scapulae as your arms rise up while keeping tension in your core to avoid lumbar extension
4.Roll back down slowly and with control and return to the initial position.
5.Breathe naturally throughout the movement
scapular dyskinesis technique #2: supine serratus activator
this activation technique will help reset your scapulae in the correct position, while reactivating the inhibited posterior muscles of your shoulder.
1.Lay on your back with legs bent, feet flat and arms by your side
2.Bend your elbows so your fingers are pointing up towards the sky with palms facing together
3.Drive your elbows into the ground to activate the lats and posterior deltoids without trying to pinch your scapulae together
4.Picture your chest opening and the medial border of the scapulae moving up into your body and hold for 5 seconds
5.Relax briefly and repeat
scapular dyskinesis technique #3: horizontal band fly
this banded exercise is great for opening up tight pecs and anterior delts while at the same time training the scapulae through protraction and retraction.
1.Stand tall with a nice natural posture
2.Hold the ends of a strength band in each hand with the length of it passing behind your back
3.Keeping your arms straight, open your chest and reach back as if you’re trying to touch the backs of your hands together behind you in line with your shoulders while retracting your scapulae and hold for 3 seconds
4.Now sweep your arms around so they’re pointing straight in front of you while protracting your scapulae and hold for 3 seconds then repeat
scapular dyskinesis technique #4: hovering pushup
the hovering pushup is a great exercise to train the scapulae in a retracted position, enabling shoulder extension and fixing your rounding shoulders.
1.Lie in a prone position
2.Place your palms on the ground with thumbs under your armpits or a bit lower
3.Raise both your chest and palms off the ground and hold for 10 to 30 seconds keeping your scapulae retracted and hands and fingers extended
by using these techniques to correct scapular movement patterns and build strength and range of control of the shoulder joint can treat your scapular dyskinesis and sick scapulae and prevent these issues from returning or beginning.