MSC and BBB -
Thanks for the encouragement! I haven't had anybody around today to take a picture of my back relaxed, but looking in the mirror the left shoulder blade looks slightly more sharp, but I don't think you could see it in a picture. Vast improvement. I've done a lot of stretching of my pecs and it may be something I'm going to have to keep at since we tend to revert back to old habits. I feel like I'm going around with my chest out all the time! Yeah, when trying to address these imbalances, focusing on releasing the opposing muscles seems to be key - tight pecs in my case.
There are a lot of more experienced lifters here who could give advice about programs and I don't want to threadjack this discussion away from Rawk who's trying to get advice about winged scapula. You could start a new thread over in powerful women and probably get lots of good input.
Just briefly, I've been a runner for many years. I started seeing women in mags like Oxygen or catalogs like Athleta and realized that those athletic but feminine women were lifting some heavy weights. LIGHT BULB! I decided to make body comp a priority and give weights a go.
I started with body weight stuff (elbow planks, push ups, lunges and squat variations, chin ups...) and use of some 20 pound dumbbells. Then I decided to get more serious and join a gym so I could access heavier weights. I spent the first couple of months using the Hoist machines and dumbbells before I finally got the nerve to head over to the squat rack and benches where all the big sweaty guys are.
Just observing women at my gym, I think the biggest mistake they make is that they don't progress to lifting heavier. For example, they come in to the gym and do 20 reps of curls with some 10 pound dumbbells. They lift the same weight for a whole bunch of reps every time they come to the gym - basically turning it into an endurance exercise. NO progression to heavier weights. Then there are all the women who head straight for the cardio machines and completely avoid the weight floor - That was me. Here's the best part, I'm a petite 5'2" 112 pounds and I'm more hourglass-shaped and can eat more now than when I was running 5 miles a day. I'm reading Starting Strength and I'm learning all the fundamental lifts so I guess program wise I'm doing something like a Starting Strength thing on my bench, squat, and DLs, but going to more of a BB style on some of the accessories. I try to lift 5 days a week. No cardio, because I'm trying to keep some muscle on.
Now back to winged scapula - Sorry Rawk.