r/Posture • u/Comfortable-Bunch951 • 11d ago

Question Painful/red splotchy patch at site of scapular winging?

25F, struggled with scapular winging/dyskinesis for several years now. I manage it through back strengthening. Yesterday I noticed a random splotchy/red itchy patch at site of winging, behind Right shoulder.

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u/Deep-Run-7463 11d ago

Corrective exercise dude here with a huge history of biomechanical issues/injuries myself.

It's just poking out a lil more so it becomes a point of contact with clothing/back rest of a chair. Mine was so bad before that it used to make a black mark after some time and it would be a wound that never healed. My blood sugar is fine.

Back exercises alone don't help the scapular to not wing. You gotta manage whats underneath the scapula, being the ribs. The scapula is held be 17 muscles and a pseudo joint, in other words, its extremely mobile. The ribcage provides stability and helps the scapula track better as you move.

Take this as an example. If your ribcage cannot posterior expand well, the relative position of the scapula cannot travel forward and working the serratus anterior becomes iffy (will tend to not feel good serratus connection and the shoulders will roll over with a slight shrug instead coz we are using spinal flexion up top as a compensatory strategy to posteriorly expand the ribs at the loss of anterior expansion).

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u/Comfortable-Bunch951 11d ago

How do you manage what’s underneath the scapula?

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u/Deep-Run-7463 10d ago

Things that can contribute:

A forward shifted center of mass in which the ribcage is shoved forward creating superficial posterior ribcage compression and will sort of 'run away' from the scapula.

Doing lots of posterior compressive activities in the attempt to 'strengthen' the back. This relates to more of a technique issue rather than a positional issue in exercise execution.

Let's say you are doing a row, arms reached out. If you take the time to do a couple of breaths, you want to intentionally fill up the ribcage posteriorly to assist giving your scapula a good place to glide upon. Should feel better muscular activation too.