Scapular Winging: Understanding 'Chicken Wings,' Causes, Correction, and Exercises

How to fix chicken wings on the back?

Fixing "chicken wings" on the back, clinically known as scapular winging, primarily involves strengthening the serratus anterior and other scapular stabilizing muscles, improving posture, and addressing any underlying mobility restrictions or nerve issues.

Understanding Scapular Winging: What Are "Chicken Wings"?

The colloquial term "chicken wings" refers to a common postural and movement dysfunction known as scapular winging. This condition occurs when the medial (inner) border or inferior angle of the scapula (shoulder blade) protrudes prominently from the back, especially during certain arm movements or while at rest. Rather than lying flat against the rib cage, the shoulder blade appears to "wing" out.

The primary muscle responsible for holding the scapula flat against the rib cage and facilitating its upward rotation and protraction (moving it forward around the rib cage) is the serratus anterior. Weakness or dysfunction of this muscle is the most frequent cause of scapular winging. However, other factors can contribute:

• Weakness of other scapular stabilizers: Muscles like the rhomboids (which retract and downwardly rotate the scapula) and the lower trapezius (which depresses and upwardly rotates the scapula) also play crucial roles in maintaining scapular stability. Imbalances between these muscles can lead to improper scapular mechanics.
• Nerve damage: The long thoracic nerve innervates the serratus anterior. Damage to this nerve (due to trauma, repetitive strain, or viral infection) can paralyze or weaken the muscle, leading to severe winging.
• Tightness of opposing muscles: Overly tight pectoral muscles (chest) or latissimus dorsi (lats) can pull the shoulder blade out of optimal position, contributing to winging.
• Poor posture: Chronic rounded shoulders and forward head posture can perpetuate scapular dysfunction.

Scapular winging not only affects aesthetics but can also lead to shoulder pain, impingement, reduced range of motion, and decreased performance in exercises and daily activities.

Identifying the Root Cause

While "chicken wings" are often visually apparent, a precise diagnosis of the underlying cause is crucial for effective intervention.

• Professional Assessment: It is highly recommended to consult with a healthcare professional, such as a physical therapist, orthopedic doctor, or a certified strength and conditioning specialist with advanced assessment skills. They can perform specific tests to identify muscle imbalances, assess nerve function, and rule out structural issues.
• Common Causes:
  • Muscle Imbalance: Most commonly, it's a result of an imbalance between the serratus anterior, rhomboids, and trapezius muscles.
  • Nerve Palsy: Damage to the long thoracic nerve, though less common, requires specific medical attention.
  • Trauma: Direct injury to the shoulder or back can disrupt muscle function or nerve pathways.
  • Poor Postural Habits: Sustained poor posture can weaken stabilizing muscles over time.
• Self-Assessment Cues:
  • Visual Inspection: Stand with your back to a mirror or have someone observe your back. Does one or both shoulder blades protrude, especially when your arms are by your side or raised forward?
  • Push-up Test: Perform a wall push-up or a standard push-up. Observe if your shoulder blades "wing out" excessively at the bottom of the movement.
  • Pain/Discomfort: Do you experience pain, clicking, or instability in the shoulder during overhead movements or pushing exercises?

Principles of Correction

Correcting scapular winging requires a comprehensive approach that addresses muscle strength, flexibility, neuromuscular control, and postural habits.

• Activation & Strengthening: The primary focus is on strengthening the serratus anterior and ensuring proper activation of other scapular stabilizers like the lower trapezius and rhomboids. These muscles work synergistically to control scapular movement.
• Mobility & Flexibility: Address any tightness in muscles that might be pulling the scapula out of position. This often includes stretching the pectoralis major and minor (chest muscles) and the latissimus dorsi. Improving thoracic spine mobility is also critical, as a stiff upper back can limit proper scapular movement.
• Postural Awareness: Consciously integrating correct posture into daily activities is vital. This involves maintaining a neutral spine, gently retracting and depressing the shoulder blades, and avoiding excessive rounding of the shoulders.
• Neuromuscular Control: Beyond just strength, it's about teaching the brain to properly activate and coordinate these muscles during movement. This involves performing exercises with precision and focus.

Key Exercises for Scapular Stability

The following exercises are foundational for improving scapular stability and addressing winging. Focus on controlled movements and proper muscle activation over heavy weights.

• For Serratus Anterior Activation & Strength:
  • Wall Slides with Protraction: Stand facing a wall, forearms against the wall, elbows bent at 90 degrees. Slide your forearms up the wall, pressing your elbows into the wall and focusing on protracting (pushing forward) your shoulder blades. Lower slowly.
  • Push-up Plus: Perform a standard push-up (can be on knees or toes). At the top of the push-up, continue to push your hands into the floor, rounding your upper back slightly and protracting your shoulder blades further. This "plus" movement specifically targets the serratus anterior.
  • Serratus Punches (Supine): Lie on your back, knees bent, feet flat. Hold a light dumbbell straight up towards the ceiling. Keeping your arm straight, "punch" the dumbbell higher towards the ceiling by protracting your shoulder blade off the floor. Slowly lower.
• For Lower Trapezius & Rhomboid Strength:
  • Prone Y-Raises: Lie face down on a bench or the floor, arms extended in a "Y" shape, thumbs pointing up. Squeeze your shoulder blades together and down, lifting your arms off the floor without shrugging your shoulders.
  • Band Pull-Aparts: Hold a resistance band with both hands, arms extended in front of you at shoulder height. Pull the band apart by squeezing your shoulder blades together, keeping your arms relatively straight.
  • Face Pulls: Using a cable machine with a rope attachment or a resistance band, pull the rope/band towards your face, externally rotating your shoulders and squeezing your shoulder blades together. Focus on controlled retraction and depression.
  • Scapular Retractions (in Bent-Over Row position): Adopt a bent-over row position (torso parallel to floor, light dumbbells in hand). Instead of rowing, simply squeeze your shoulder blades together, moving the dumbbells only a few inches. Focus on the scapular movement.
• For Mobility & Flexibility:
  • Pectoral Stretch (Doorway Stretch): Stand in a doorway, place forearms on the frame with elbows bent at 90 degrees. Lean forward gently to feel a stretch in your chest.
  • Thoracic Spine Foam Rolling: Lie on a foam roller placed perpendicular to your spine at your mid-back. Roll slowly up and down, or gently extend your back over the roller to improve extension.

Integrating Scapular Work into Your Routine

Consistency and proper form are paramount when addressing scapular winging.

• Warm-up Inclusion: Incorporate 1-2 scapular activation exercises (e.g., wall slides, band pull-aparts) into your warm-up before upper body workouts.
• Supersets or Dedicated Sessions: You can superset these exercises with your main lifts or dedicate a few sets to them at the end of a workout. For significant winging, a dedicated 10-15 minute session 2-3 times per week focusing solely on these corrective exercises can be beneficial.
• Focus on Quality Over Quantity: Perform each repetition slowly and deliberately, focusing on feeling the correct muscles activate. Avoid using momentum.
• Progressive Overload: As your strength and control improve, gradually increase resistance (e.g., heavier bands, light dumbbells) or repetitions, but never at the expense of form.

Important Considerations and When to Seek Professional Help

• Consistency is Key: Improvement takes time and consistent effort. Don't expect immediate results.
• Listen to Your Body: If any exercise causes pain, stop immediately. Pain is a signal that something is wrong.
• Avoid Compensatory Movements: Be mindful not to shrug your shoulders or arch your lower back during exercises. Maintain a stable core and neutral spine.
• When to Consult a Professional:
  • Persistent Pain: If you experience ongoing shoulder or back pain that doesn't resolve with rest or basic exercises.
  • Numbness or Tingling: These symptoms can indicate nerve involvement and require medical evaluation.
  • Significant Weakness: If you notice a sudden or severe inability to lift your arm or perform basic movements.
  • Sudden Onset: If scapular winging appears suddenly after an injury or illness.
  • No Improvement: If after several weeks of consistent effort with corrective exercises, you see no improvement, a professional assessment can help identify overlooked factors.

Conclusion

Addressing "chicken wings" or scapular winging is a journey that requires understanding, patience, and a structured approach. By consistently strengthening the key stabilizing muscles, improving flexibility, and maintaining good postural habits, you can significantly improve scapular stability, reduce the risk of injury, alleviate associated pain, and enhance overall shoulder function and aesthetics. Remember, a well-functioning shoulder blade is the foundation for a strong and healthy upper body.