Hey I have a problem of drooped scapula My scapula is drooped over the right side and I feel too much uncomfortability because of that my back looks ugly bcz of that I can not do gym bcz of that when I wear any t-shirt it feels one side is too much fit and one side loose I consulted a neurosurgeon and I asked him am I suffering from scoliosis he told me that no bcz in my x ray my spine is straight please suggest me which doctor I need to consult I am from kolkata.

Dr. Julie Mercy J DavidPhysiotherapist22yrs exp

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EXERCISES Standing Rows Stand facing anchor with resistance band at elbow height. Step back until your arms are straight and the band has mild tension. Stand tall, bringing shoulders down and back and engage abdominal muscles (do not hunch shoulders or push out ribs). Draw elbows back while squeezing shoulder blades together behind you. You should feel the muscles between your shoulder blades activate and your chest open up. This strengthens the scapular muscles that for improved posture and scapular positioning. Perform 2 sets of 10. Dynamic T and I Lay face down with arms out to sides like the letter ?T.? While drawing belly in and maintaining neutral spine, lift arms up to sides while maintaining ?T? position by engaging muscles between shoulder blades. Gently lower arms until they are down by your side, creating the letter ?I.? Return to ?T? and repeat this movement. Do not arch lower back or lift head up. Perform 2 sets of 10. Bilateral External Rotation Stand tall with shoulders down and back drawing belly in towards spine. With elbows at 90-degrees and resistance band in hands, gently open arms out to sides against resistance. Don?t let shoulders tilt forward ? keep them down and back. This strengthens the rotator cuff muscles. Repeat 2 sets of 10 repetitions. Modified Plank With Protraction Begin in a modified plank position resting on forearms. While maintaining neutral spine (draw belly up towards spine for transverse abdominus muscle engagement), activate serratus anterior by pushing through forearms, allowing shoulder blades to separate farther apart. Return to starting position. Perform 10 reps holding 3 seconds each time you push arms away. Pec Stretch, W, and Snow Angel on Foam Roller T, W, and Snow Angel: Position yourself on foam roller with both head and tailbone supported. For T: open arms out to sides and allow gravity to create stretch. Do not force arms down to ground if they do not touch. For W: bend both elbows and lower arms until arms hang at side. For Snow Angel: Begin with arms down by your side. Gently move arms out side side and overhead like you are creating a snow angel, and return to start. Hold T/W about 20 seconds. Do not perform Snow Angel if you have shoulder pain with this movement.  

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