Best Scapular Dyskinesis / Dyskinesia Exercises

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This is not medical advice. The content is intended as educational content for health care professionals and students. If you are a patient, seek care of a health care professional. THE BEST EXERCISES for scapular Dyskinesis or Dyskinesia!
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Опубликовано:

1 июн 2017

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Комментарии : 122

@michaelbury1941 4 года назад

Thanks from Montreal !

@yedlapallikrishnaji464 3 года назад

I am very happy with your video,109% working bro

@williamweiler236 2 года назад

Dope video

@neikidiamond 6 лет назад

Hey guys, great job. Awesome videos. Just a quick question. How would you help a patient who can't lie prone? Thanks

@Physiotutors 6 лет назад

You can do the same movement with a cable pulley or theraband like explained in the second part of the video

@navjotsingh9657 4 года назад

Sir what is the difference between sick scapula and scapular dsyknesis

@fsfs2778 2 года назад

What if u also have overactive upper traps? Do you just actively depress thru out tis y raise?

@starnger6791 2 года назад

I'm not sure if I am just doing the exercise wrong, but whenever I do it I do not feel as if I am stretching anything. Is there a certain surface or angle one should raise their arm?

@goldenleafclinic 5 лет назад

That's a great video

@Physiotutors 5 лет назад

thx Mustafa!

@basvanw8326 7 лет назад

How about the (in my experience) often used wall push-up (plus) exercise?

@Physiotutors 7 лет назад

Can be done for sure. Only thing is that shoulder patients often have difficulties with overhead activities. Therefore, we think that the best exercises work the co-activation of traps and serratus together in their function of laterally rotating the scapula.

@blackswanrising2024 9 месяцев назад

Does this cause impingement types of pain?

@saggitalia6955 3 года назад

I have scapular dyskinesis that was very obvious on my shoulder ultrasound according to the sonographer. When I do this exercise I get a lot of pain in the shoulder - is that normal?

@Kiat_ancient_art 10 месяцев назад

Does this exercise also target the serratus anterior?

@tommasomartinetti1209 5 лет назад

guys do you think is possible to have scap dysk becuase of a tight rhomboid that inihbites the serratus?

@yayangtapir4130 3 года назад

Great exercise.

@elli3645 6 лет назад

Thank you. Your video's have really helped me during school.

@Physiotutors 6 лет назад

+Elizabeth Bender hey Elizabeth, very happy to hear, because this is what we made this channel for! Thx for following

@NoName-uv8ow 3 года назад

My bones scapula slowly and slidely far away it unbalanced and hurt a little bit also stick when I try to sleep one side?

@philipk.5951 2 года назад

Exzellent erklärt der buffangel

@fsm__ 2 года назад

One question Should I keep scapular retraction during exercise? Because if I lock my scapula back I can’t up my arms over the head.

@MarcoFisio2294 6 лет назад

how can the Y lift teach you the correct scapular rythm? i mean even if you gain more strenght in certain muscles , there is no automatic leaning processr from the exercise to athletic performance or real life movements? do you agree?

@Physiotutors 6 лет назад

+Marco Mensi completely agree Marco! However the literature suggests that a motor control approach does not alter biomechanics either with the exception of Turgut et al. (Believe it was 2017). In his study, however, both groups (motor control vs. Strengthening) improved to the same degree. So why bother?

@krisztianwirsz3612 2 месяца назад

What if the dyskinesys is caused by serratus anterior palsy?

@aliaskt 28 дней назад

I'm 17 and have had periscapular dyskinesia for 7-8 years, though I was only diagnosed 4 years ago. Since I've had it for so long and also during developmental years I find it incredibly difficult to flex the proper muscles during physical therapy exercises, and instead accidentally use the surrounding muscles and strain myself in ways that sometimes makes it worse. Do you know if this exercise avoids that? Edit: Dang, wrote out all that and still forgot to ask how many reps and how often this should be done.

@zackmount829 4 года назад

Great video, should i stop all other training whilst i have scapular dyskinesis

@astrotnt5606 3 месяца назад

did you? did it help?

@davidb5321 5 лет назад

Hi, in the video portion using the theraband, you don't externally rotate your arm when lifting it, but you do in the prone position (Thumbs up). Should I externally rotate with the theraband? Many thanks for the video!

@Physiotutors 5 лет назад

The theraband makes it somewhat challenging to externally rotate. Arm elevation in the internally rotated position might be provocative for some patient's, why it's better to externally rotate if possible.

@austinparrales1335 3 года назад

did this exercise and instantly felt so much better

@remruattremzy7631 25 дней назад

It's 3 years now. Please can you tell me if you have recovered or not?

@chrisgreiner854 4 года назад

Hey guys, i am at the very start getting a handle of a problem that i have. If i cant lift my arm above shoulder level (referring to the exercise lying on the stomach 120degree thing), what muscle is not strong enough? I never had problems im pretty fit but a bunch of things happened after a workout to my left side, medial winging, thin overactive traps,weakness.its getting better but im looking for more to learn. Any pointers?

@Physiotutors 4 года назад

For any personal health or rehab questions we recommend to consult with our partners at yourphysio.online for a remote physiotherapy consultation.

@nisteber 5 лет назад

what do you do if this causes a pain flare?

@Physiotutors 5 лет назад

Don't panic, it may have been too much load at this point, try to reduce frequency or modify the exercise.

@mustafa-nw9tn 4 года назад

Hello and Thank you for the information given, i Saw a few videos of your chanel that says scapulothoracic rythm cannot be changed. However, i dont know why but when i Warm up my shoulder having a mirror in my back and try to work my muscles together i can feel an inproven movement in my scapula for a time, the scapular diskinesis is a realy wide topic and it is hard to state that it cannot be cured or changed because the causes could be a lot, nervous, muscle inbalance, etc. Thank you

@Physiotutors 4 года назад

Scapulothoracic rhythm differs in gender, pain, age, weight or no weight etc. So it can very well be that it changes when u are warmed up. Therefore it's already hard to say what is abnormal. Studiea who have tried to achieve a long-standing change with a motor control approach generally Show that we probably cannot change the rhythm. Remember that a study is always talking about averages. you could also be an outlier

@mustafa-nw9tn 4 года назад

@@Physiotutors thank you so much

@blp9182 4 года назад

was having some pain while benchpressing/push ups but this solved it, thanks

@Cloudnp9458 3 года назад

Me too😭😭😭😭

@Cloudnp9458 3 года назад

Boycott bench press 👍👍

@astrotnt5606 3 месяца назад

hey. i have shoulder Dyskinesia and my left hand feels so much stronger than my right hand. is this normal ?

@waleedansari3543 4 года назад

Sir i have pain on the inferior border of scapula n on the corresponding rib region..as i lower down by neck it aggravates alot alot .what should i do?

@cloudypac 2 года назад

السلام عليكم. عندي نفس المشكلة. هل حصلت لها حل؟

@kylebombczak8689 6 лет назад

Great video! Question for you, what would you say are some causes of scrap dys ?

@Physiotutors 6 лет назад

it's commonly seen in overhead athletes (61% according to Burn et al.) so it might as well be a functional adaption to sports. Furthermore, the prevalence is higher in people with shoulder pain. So it can be assumed that pain alters the kinematics of the scapular. Therefore, some call it the "limp of the upper limb"

@kylebombczak8689 6 лет назад

Physiotutors thanks for the response, do you have an email to reach out to get an opinion if this may be an issue I’m having? Looks like you know what you’re talking about!

@Physiotutors 6 лет назад

+Kyle Bombczak it's next to Impossible to give advice via email for patients without seeing them in person. We'd advise u to see a local health professional for medical advice.

@kylebombczak8689 6 лет назад

Physiotutors would you suggest a normal pt? I find it hard a general Pt would be able to distinguish this opposed to just stretching the chest and strengthening the upper back lol

@Physiotutors 6 лет назад

+Kyle Bombczak +Kyle Bombczak yes, a normal pt should be able to give you good advice. The message from our first answer was actually: If you don't have shoulder pain I wouldn't worry to much about it as so many people have dyskinesis it's basically normal. if u are an elite overhead athlete you might benefit from addressing it.

@LiMitZplus 5 лет назад

What are your thoughts on dynamic neuromuscular stabilization for scap dyskinesia. Strengthing has done nothing for me in the past 2 years

@Physiotutors 5 лет назад

Evidence shows that it is unlikely that we can change muscular control of the muscles around the scapula and that they are no better than strength training for patients with shoulder pain. Gonna make a video on that. We'd advise you to get in touch with our partner www.yourphysio.online to get an individualized consult!

@Mohammed-yd4uc 2 года назад

scapular dyskinesia is due to nerve damage you probably got herniated disc or something fix that! people have done strengthening exercises for years without improvement! if rehab doesn't work after two months that means it would never work! you and me are practical examples

@LiMitZplus 2 года назад

@@Mohammed-yd4uc prob not a herniated disc it’s due to shoulder dislocations so maybe long thoracic nerve damage

@sharpie6888 Год назад

@@LiMitZplus scapular dyskinesis is not a strength problem so it would make sense that strength based exercises didn’t work

@PawelLeszczynskipav 3 года назад

Hi, very helpful video thank you. Just tried the exercise and I am unable to lift my arm more than 1/3 of my right hand's range of motion. It's as if I don't have the control of the muscles on my left hand side. Even when my wife helped me lift the affected arm all the way up, she basically lifted it, I wasn't helping, it didn't feel like I was able to do anything. Is that normal, or is it normal for people with this problem and can that muscle be somehow awakened and strenghtened?

@HungUpOnADream1122 2 года назад

I had a shoulder injury that caused this. It was to compensate for my weakened/pained muscles in my left shoulder. I was unable to do this, especially after my shoulder injury, but it just takes repeated exercise to eventually get better

@rans0101 Год назад

Any updates?

@ryantherock7664 5 лет назад

How do i know what 120 degrees looks like?

@Physiotutors 5 лет назад

If you want to be exact, use a goniometer. Otherwise just eyeball!

@saurabhkesharwani6143 2 года назад

Good information provided! 👍🏼 Man! You made an amazing body! 👌🏼

@florianteichert 5 лет назад

Wie ist da eure Sicht bzw klinische Erfahrung? Kann man die Scapula „fehlbewegung“ verändern, oder resultiert der Erfolg solcher Übungen eher aus der verbesserten Belastbarkeit der Gewebe?

@Physiotutors 5 лет назад

Hi Florian, die meisten Quellen geben an, dass es nicht möglich ist, die "Fehlbewegungen" zu fixen (McQuade et al. 2016) mit ein paar Ausnahmen, z.B. Turgut et al. (2017). Wir trainieren in der Praxis die scapulaire Muskulatur immer mit, da das meistens auch Übungen für die Rotatorenmanschette sind. Letzten Endes zeigen "scapula-focused movement control" approaches und strength training für den oberen Quadrant dann in den meisten Studien das gleiche Ergebnis.

@florianteichert 5 лет назад

Dankeschön 👍🏻 Habt ihrt die ganzen paper eigentlich jederzeit im Kopf?

@Physiotutors 5 лет назад

Kommt ganz aufs Topic drauf an...in dem Fall schon!;)

@mohamadsalm1087 6 лет назад

Hello is swimming harm when the shoulder have scapular dyskinesis ?

@Physiotutors 6 лет назад

The literature describes a huge prevalence (61%) of scapular dyskinesis in overhead athletes: www.ncbi.nlm.nih.gov/pubmed/26962539 So the question is, if scapular dyskinesis should be rather considered a normal adaption in this population.

@mohamadsalm1087 6 лет назад

Physiotutors hello and thank you for your answer just before one hour my physiotherapy trainer just give me 3 gym exercises i did them today but im afraird they will make my shoulder worst {i was in rehab for 3 weeks and thier was no improvement that's why im trying something else )

@Physiotutors 6 лет назад

your question was about scapular dyskinesis - it's common in overhead athletes and swimmers - now you are talking about the shoulder. We can recommend you to trust your physio and follow the rehab process for more than 3 weeks, which is not a lot of time.

@mohamadsalm1087 6 лет назад

Physiotutors im sorry my problem i have scapula dys from bad posture and every doctor and physiotherapy recomending something diffrent that's why i asked you! I really dont know what to do

@Physiotutors 6 лет назад

It's impossible for us to give good advice from afar without seeing you in person. That's why we'd suggest to trust your local physio for more than 3 weeks and see where this is going.

@RobertAtherton 7 лет назад

Do you have any other exercises which help with scapular dyskinesia?

@Physiotutors 7 лет назад

+Robert Atherton this exercise is certainly one that will work on scapular dyskinesia!

@vuchie01 6 лет назад

Physiotutors

@davidmiletic6647 6 лет назад

Physiotutors thanks for the video! Any instructions on number of sets, repetitions?

@Physiotutors 6 лет назад

Very much depends on the rehab phase and goal. Have a look at our video series on subacromial pain syndrome where we give a rough recommendation per phase

@Me-pu5pj Год назад

Didnt you say in one of your videos that strengthening the scapulo thoracic muscles wont have a significant in scapular movements, then what should we do?

@user-wq7ef1xk5i 5 лет назад

I have this shit from like 3 years and i finally found how its called in hospital fkn doctors said im just growing and i have nothing wrong sorry for verbal now im wondering in what time i can fix this like 5-6 months?? I know it depends on how bad it is but if someone know who is more experienced

@Physiotutors 5 лет назад

For personal health related questions we highly recommend talking to our colleagues at yourphysio.online who can help you out on your road to recovery

@Mohammed-yd4uc 2 года назад

what happened with you?

@Incognito2803 5 лет назад

How many sets and reps do you recommend? How many times a day?

@Physiotutors 5 лет назад

Do as many as you can with a rate of perceived exertion around 8 or 9 - so 1-2 reps left in the tank. There are not strict recommendations, but you could start with 2-3 sets and build it up. Every other day is a good idea to give you muscles some rest.

@FredoCorleone 5 лет назад

Everytime I do this movement my clavicle snaps forward. What can I do?

@Physiotutors 5 лет назад

Have a look at our other scapulay exercsies!

@TehAtomiq 4 года назад

Fixed it yet?

@FredoCorleone 4 года назад

Christiaan van Straaten Nope, but it doesn't hurt so I don't mind that much...

@Physiotutors 4 года назад

Altering kinematics is not possible in most cases anyways

@meaadalsulami7159 5 лет назад

Is it normal to feel click whenever i raise my arm during this exercise? I mean is it normal with dyskinesia??

@Physiotutors 5 лет назад

Don't worry about painless clicking. Pretty common.

@kabirdarshan1657 4 года назад

@@Physiotutors Hey How about the clicking which sort of is painful and the friction is irritating? Also, this happens with the normal pushing back of the shoulder. Is there anyway to schedule a virtual meeting with you to discuss this? Thanks Kabir

@purrfect6257 3 года назад

@@kabirdarshan1657 just wondering, have you had this question answerd by some other source? struggling with the same thing, it doesn't hurt, but it doesnt feel good.

@abdihaji6339 Год назад

Haw maney tamis a day exceres

@emilyn.9697 5 лет назад

Shoulders are retracted the whole time?

@Physiotutors 5 лет назад

That's not entirely possible as the scapula has to laterally rotate with flexion

@dvirfranco944 3 года назад

scapular dyskinesis is scapular winging? it's the same?

@Physiotutors 3 года назад

Winging is a subcategory of dyskinesia

@dvirfranco944 3 года назад

@@Physiotutors what do you mean?

@o_Milo 3 года назад

@@dvirfranco944 winging is only one of the types of dyskinesia, there are 2 other types

@wampuskatlove1450 Год назад

When your physical therapist has had you do all of the scapula exercises and you go to her for 3 years and it's not helping and the PT can see its not helping and can see that it is iritating it further, and no orthopedic will listen to the PT that something is seriously wrong, what else do you do?

@furkanerdogan4745 3 года назад

Is it normal to feel pain while doing these exercises?

@Physiotutors 3 года назад

Tolerable pain is acceptable if it settles within 24 hours after

@furkanerdogan4745 3 года назад

@@Physiotutors Thank you so much

@abhi36554 6 лет назад

How come the instructor's right shoulder(left for the viewer) is dropping and the left shoulder is in proper position? Look at the initial minute.

@Physiotutors 6 лет назад

+Atishay Gupta I had an acl injury (Tossi 3) about ten year ago and my shoulder has been that way ever since. However, I don't have any pain, functional limitations whatsoever

@abhi36554 6 лет назад

Physiotutors thanks for the info. My intention was to point out that my shoulder is also at the same level. I had no pain until I had problems in my left shoulder. My question is, can pain in the pec, scalene and nerves in the thoracic outlet, be caused by droppy shoulder and scapular dyskensis? Or is the other way round? Any idea?

@mohamadsalm1087 6 лет назад

Physiotutors hello i have acl too and my shoulder start drop 1 cm now do you what the reason also

@uhhwellthatsnotgood Месяц назад

It’s says exercises in the title, then you give one.

@ideasparacompartir239 3 года назад

Only two? More dont?

@DuzBee 3 года назад

More time spent on correct form / technical and range of motion in the demonstration would be nice. People like my self wanting advice to practice at home. Half the words I don’t understand, so a good break down of correct and incorrect motion will help people like me.