Is Your Shoulder S.I.C.K.?
March 16, 2009
What is a S.I.C.K. Scapula?
A term first coined in this 2003 study:
A SICK Scapula is a shoulder blade that has "swung out" to the side (note the red outline compared to the black outline):
and looks like this (note the lowered Right Shoulder in "A" and "B"):
as well as having a shoulder blade that sticks out on the bottom (note the left shoulder blade):
What Causes a SICK Scapula?
Tightness of a chest muscle called the Pec Minor muscle:
Weakness of the Lower Lat Muscle:
and Serratus Anterior muscle:
allowing the bottom of the shoulder blade to stick out:
How Can I Heal My "SICK" Scapula?
- NOTHING BEATS JUMPING ROPE. click here to find out how it can strengthen your shoulder.
Rubber Tubing Exercise - External Rotation with towel under arm
and this can be done with a 5-lb. dumbbell while lying down:
Dumbbell exercises. Face-Down Row with 2-lb dumbbell:
Face Down Arm Extension:
Make sure to do the exercise along the line of the shoulder blade:
Side Shoulder Raise (Thumb-Up) with 2-lb. dumbbell:
- Scapula Push-Up:
Note the flattening of the shoulder blade (left) and the squeezing of the shoulder blades in the finished position (Right)
- The "Sleeper" Stretch:
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