Over the years my scapular positon has become a mess so as of late i have been doing exercises to help fix it: Various trap exercises exercises, thoracic extension work, scap push ups etc…Most of the these focus on depressing and retracting the scapulae which i absolutley need.
However, i also seem to have some scapular tipping where the blades are sort of coming up and over my clavicle resulting in some pretty severe hunchbackyness (yeah, i made that word up)as well as, not surprisingly, some shoulder pain/weakness.
In short, if you look at my profile you can see the blades coming up an over my back and the head of humerus is rotated forward and easy to palpatate with one’s hand (which i cannot imagine being a good thing).It seems like to correct this i would keep my arm straight and raise it up and over my shoulder line: This seems to rotate the humeral head back to where it is not internally rotated and puts the shoulder blades flush tothe back of my ribs, where they should be.
So, i started doing this exercise (with only a bottle of salad dressing as reisitance, as it seems very hard to do with more weight): Get in one arm bent over row postion and with arm locked and hanging down and thumbs up, let the scapular protract fully then retract using my back muscles. Holding the retaction, slowly raise the weight up until the locked arm is parallel to the floor, pause, and slowly lower back down while attempting to keep the scapula retacted.
Does this make any sense? Is this safe and functional? Is there an exercise that doe the same thing but more effectively?
For what it is worth, after doing this exercise my shoulder blades seemsed to sit more naturally on my back, the tension in my upper traps disappeared and the nagging tennis elbow-like pain in my left arm also seemed to go away.
I have been struggling with that elbow for quite some time and also get soeme funky stuff going on in my pinky fingers to accompany it; this makes me think it has to with an ulnar nerve compression somewhere along the line and, after doing the exercise, i think it is origanating up near the clavicle wher the scapula is tipping up and over creating compression in that region. Thanks for the view and any thoughts are appreciated.