Scapular dyskinesia occurs when some of the muscles attached to the shoulder blade (scapula) are fatigued and weak causing other muscles to overwork and tighten up.
Symptoms include shoulder (especially in the coracoid region in front of the shoulder), neck and upper back pain (between the spine and the shoulder blade) and headaches that start in the back of the head (where the muscles join the skull) and spread down to the superior scapular angle and up around the ear to the temple or behind the eye.
In the worst form, it manifests as SICK scapula syndrome – Scapular malposition (protraction), Inferior medial scapular border prominence, Coracoid (and superior scapular angle) pain, and scapulothoracic dysKinesia (non-smooth arm motion).
Scapular dyskinesis can be treated with by strengthening the rhomboid and inferior trapezius muscles while stretching the pec, mid and upper trapezius
- Wall (or floor) slides
- Snow angels
- Scapular pinches
- Wall ball rolls
- Scapular clocks
- Wall washes
- Scapular pushups
- Back rows
- Reverse flys
(Look them up!)
Assessment and supervision by a kinesiologist or physiotherapist knowledgable about scapular dyskinesis can be very useful.