Pilates for Shoulder Stability...Brett has been doing Pilates for several years in group classes at...
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PILATESFORSHOULDERSTABILITYANDCORRECTIONOFWINGEDSCAPULAE
RachelPol
February2017
Cairns,Australia
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TableofContents
Abstract…………………………………………………………………………….….2
Definition………………………………………………………………………….….4
Anatomy……………………………………………………………………………….5
Casestudy………………………..…………………………………………….……7
Prescribedprogram……………………………………………………….………8
Conclusion………………………………………………………………………......10
Bibliography………………………………………………………………………….11
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Abstract
Wingedscapulaeareaproblemthatafflictsmanypeople.Themusculoskeletal
reason behind this deviation can be caused by injury, poor posture or poor
movement patterns. It can be successfully treatedwith a well-designed and
executed exercise program. The BASI Pilates block system provides a solid
program to correct winged scapulae and improve overall shoulder stability.
The individual involved in this program experienced improvement in overall
shoulderstrengthandmobility.However,ifproblemofthewingedscapulaeis
to improve it will require both time and dedication on the part of the
participanttoseemeaningfulresults.
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Definition/Description
Theterm“wingedscapulae”describesaposturalconditioninwhichthemedial
boarderof thescapulavisiblyprotrudesposteriorly.Thescapula,or shoulder
blade,hasmanymusclesattachingittotheshoulderjoint.Thesemuscleswork
intandemtomovethearmandkeeptheshoulderbladefirmlyattachedtothe
back.Traumaticinjuryanddamagetothenervesintheareacancauseoneor
moreofmuscles in this complexsystemtomalfunction.Poorposturecauses
strainandspasminmuscleswhich,inturn,pullthescapulaoutofalignment.
Overtime,themisalignmentcancausethescapulatodetachfromtheupper
ribcageresultinginawingedappearance.Ifthisposturaldistortioncontinues,
thelikelihoodthatthesymptomswillbecomeworseisveryhigh.
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Anatomy
Thescapulaearepartoftheshouldercomplexthathastwootherbones:the
clavicleandhumerus.Theclaviclearticulateswiththeacromionofthescapula
and the sternum. The sternoclavicular joint is the only attachment site
betweentheappendicularandaxialskeletons.Thescapulaearethetriangular
shapedbonethatplaysamajorroleinstabilizationandmovementofthearm
and is thepointofattachment for sixteenmuscles.Thescapulaglidesacross
the thorax forming the scapulothoracic joint. The arm’s bone humerus
articulates with the scapula forming the glenohumeral joint.
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CaseStudy
Brett,52wasunawarehehadwingedscapulaebeforehisphysiotherapist
mentionedit.
Forthepastfouryearshehashadahistoryofsufferingwithshoulderpain.
Brettusesweightseverydayandthemainreasonforhispainisphysical
activity(overexercisingcombinedwithpoorscapulaepositioning)and,thereis
alsothepossibilityofpoorshouldergirdlealignment.Thecausesare
shorteningoftheposteriorjointcapsule,shorteningoftheLatissimusDorsi
andmuscularunbalanceoftheTrapeziusandtheSerratusAnterior.Hismain
aimistostrengthenthemusclesthatareinvolvedinshoulderandscapula
stabilizationandmovementandcorrecttheconditionofwingedscapulaewith
thehopeofeliminatinghisshoulderpain.
BretthasbeendoingPilatesforseveralyearsingroupclassesathislocalgym,
eventhoughhehasthisexperiencethereisaneedtore-trainhismuscles
doingthebasicexercisestoensurecorrectmusclerecruitmentandscapulae
positioning.
Startingfromawarm-upandworkingthrougheveryblockheneedstopay
attentiontohisscapulapositionnotonlywhenhisshouldersareinvolvedin
themovementbutwhenhisscapulaeareintherelaxedposition.
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Conclusion
Thisprogramwascreatedtoensurethewholebodywasaddressedaccording
totheBASIprinciple:youcannotseparatethetroubledareastotargetfor
improvementwithoutitinfluencingandbeinginfluencedbyothermusclesand
jointsandassociatedconnectivetissues.
Thefocusmustbetoexecuteeachandeverymovementwithprecisionand
integritypayingspecialattentiontotheshouldergirdle.Themostdifficultpart
willbetokeeptheshoulderbladesdownandwide(thereisatendencyto
squeezetheshoulderblades).Afterstartingthebeginner’sstageofthis
programsixweeksagoadefiniteimprovementintheoverallstrengthofthe
armsandshouldersareobserved.Theprogressiontothenextlevelwillbe
workdoneonthearmsontheCadillacwhichthencreatesnewchallenges.
Eventhoughthespeedofimprovementmayseemveryslow,disciplineand
consistentworktowardsthegoalofpainfreeandstrongshoulderswillbe
achievable.Improvementsinthewingedscapulaeisaworkinprogressbut
evenintheshorttimeinwhichhehasbeeninvolvedintheprogramtheresults
arealreadybecomingevident:heisconsciouslythinkingaboutthepositioning
ofhisscapulaeineverydaylife.Heisconstantlyreturningtothebeginner’s
stageofthisprogramtoreinforcetheprinciplesofpropermovement.andto
applytheprincipleof“overload”togainmorestrength.
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Bibliography
1.Biel,A.(2014).Trailguidetothebody(5thed.).BooksofDiscovery.
2.Isacowitz,R.(2014).Pilates(2nded.).HumanKinetics.
3.Isacowitz,R.,Clippinger,K.(2011).Pilatesanatomy.HumanKinetics.
4.Wingedscapula.(n.d.).InPhysiopedia.RetrievedJune3,2016,from
http://www.physiopedia.com/Winged_scapula
5.Kaselj,R.(2012).Scapularmuscles.RetrievedJune2,2016,from
http://exercisesforinjuries.com/scapular-muscles/
6.Isacowitz,R.(2013).StudyGuide.ComprehensiveCourse.CostaMesaCA:
BodyArtsandScienceInternational
.7.Franklin,E.(2012).Dynamicalignmentthroughimagery.(2nded.).Human
Kinetics