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