Butterfly shoulder is medically called wing shoulder. The scapula on the back of a normal person should be close to the chest wall, while the wing scapula is in a state where the lower corner and inner edge of the scapula protrude. Some girls think it is so beautiful, but they don't know that it will bring harm!
Causes of pterygoid shoulder
What factors may lead to winged shoulders? Here is mainly from the perspective of muscle imbalance for everyone to analyze. First of all, let's look at the anatomy around the scapula and find out which muscles are decisive.
The muscles around our scapula control the stability of our scapula, especially the scapulohumeral joint, which is a false joint and depends entirely on muscles to maintain stability. However, due to various reasons, including injury, unbalanced muscle strength and poor posture, the serratus anterior muscle, rhomboid muscle and trapezius muscle are abnormal and unbalanced, which will cause the scapula to tilt up and affect the stability of the scapula. Then let's analyze these muscles in detail and how to correct them effectively.
Pectoralis minor: The pectoralis minor starts at 345 ribs and ends at the coracoid process of the scapula. Many people's winglike shoulders are accompanied by the tension of the pectoralis minor and the anterior joint capsule, because this muscle tension will pull the scapula forward and tilt up. Therefore, it is very important to release the pectoralis minor muscle and the anterior joint capsule.
Serratus anterior: located under the lateral skin of the chest, the upper part of which is covered by pectoralis major and pectoralis minor, and pulls the inner side of the scapula forward. Each group of two serratus anterior muscles starts from the ribs in the chest and extends around the body to the scapula.
It is attached to the ventral side of the medial edge of the scapula, starting from the 1-9 rib, on the side of our chest; The function is to extend forward, swing up and make the scapula close to the chest.
Rhomboid muscle: deep trapezius muscle, spinous process of the 6 th and 7 th cervical vertebrae and the1~ 4 th thoracic vertebrae.
The stopping point is at the medial edge of the scapula. Its function is to lift, retract and rotate the scapula when it is near fixation.
Trapezius muscle: trapezius muscle is divided into three bundles, upper, middle and lower, which contract together to bring scapula adduction close to spine.
The butterfly should is formed for that follow reasons:
1, pterygoid shoulder caused by serratus anterior injury
The serratus anterior muscle is innervated by the thoracic long nerve of the brachial plexus of the spinal nerve. If the brachial plexus is seriously injured, winged shoulders may appear.
2. Winged shoulder caused by weakness of trapezius muscle and serratus anterior muscle.
As the most important supinator muscle of scapula, if the trapezius muscle and serratus anterior muscle are weak, there will be a state of subscapular supination, and the subscapular angle is closer to the spine.
3. Winged shoulder caused by serratus anterior injury
In the muscle chain, rhomboid muscle interacts with serratus anterior muscle. When the rhomboid muscle is tense, the serratus anterior muscle can't play the role of supination, which leads to more supination angles under the scapula. Winged shoulders appear.
4. Winged shoulder caused by tension of pectoralis minor muscle
Wing shoulder caused by tension of pectoralis minor muscle is the most beautiful thing. The tension of pectoralis minor muscle will make the scapula in the state of extension, descent and downward rotation, and the side view shows that the lower corner of the scapula is tilted.
Winged shoulders have the following hazards:
1, wing-shaped shoulders will cause visual illusion, especially like humpback from the side, which greatly affects the appearance;
2. Winged shoulders will cause muscle tension imbalance around the scapula, resulting in pain around the scapula;
3. Winged shoulders will damage the stability of the scapula, resulting in subacromial impact and pain when doing movements;
4. Winged shoulder will affect rotator cuff muscles and gradually lose the flexibility of shoulder joint;
5. Winged shoulders will affect the thoracic and cervical vertebrae, and the muscles attached to them will cause bad stimulation, which will lead to neck and shoulder pain.
What about wing shoulder?
The serratus anterior muscle should be activated first, and the effect is better in the simplest position, and then it is gradually advanced.
1, supine lift. Use supine position, raise your hands horizontally in front of you. You can hold a bottle of water in your hand, then stretch it to the ceiling and lower it slowly. 20 times in a group, 3 groups.
2. Stand with your hands on the wall. It is required that both hands should be raised shoulder-height, and both hands should support the wall and push the wall to feel the movement of the scapula; Then, without moving your hand, recover the scapula. 20 times in a group, 3 groups.
3, elastic belt serratus muscle exercise. Standing position is required, and elastic belt is held in both hands to extend the scapula. Pay attention to drive the upper limbs with the extension of the scapula, not the activities of the upper limbs. Go on 15, 3 groups.
4. Push-ups. When the above exercises have been carried out for a period of time, push-ups are more exciting and difficult for the whole shoulder strap. The push-ups mentioned here are not our regular push-ups, but an advanced version of standing push-ups, and the difficulty can range from kneeling push-ups to full push-ups. Go on 15, 3 groups.
5, trapezius muscle and rhomboid muscle exercises: trapezius muscle and rhomboid muscle have the same function of adducting the scapula so that the scapula is close to the spine and the scapula is close to the chest.
6, prone birds. Take a prone position, lift your hands horizontally, and then retract your shoulder blades backwards. Pay attention to the requirement that the shoulder blades move first to drive the upper limbs, not the upper limbs. 15, 3 groups.
7, elastic belt practice. Holding elastic belt with both hands and rowing, it is required that the upper limbs stick to both sides of the chest and cannot be separated. The upper limbs are driven by the scapula, not the upper limbs, and the scapula is kept back to the spine. 15, 3 groups.
8. Wall angels. This movement well trains the flexibility of the thoracic spine and scapula and promotes their rhythm. Stick your hands against the wall, then the shoulder joint slides down, keeping your body still, but the shoulder joint goes down and up. 10 times, 5 groups.