@drjoedamiani: 🔥 Shoulder blade sticking out? General posture exercises might not be enough! If your shoulder blade wings outward and your shoulders sit rounded forward, the problem may involve how three important muscles coordinate and control the shoulder blade as your arm moves. 💡 Here’s what’s happening: When you raise your arm, your upper trapezius, lower trapezius, and serratus anterior have to work together to produce smooth upward rotation of the shoulder blade. ⚡ The upper trap can become dominant, creating excessive shrugging. ⚡ The lower trap may not contribute enough to controlling the shoulder blade. ⚡ The serratus anterior may have strength or timing deficits, allowing the shoulder blade to wing or move inefficiently. That’s why the goal isn't simply “better posture”—it's improving the strength, timing, and coordination of these muscles. 🛠️ Try this 3-step progression: ✅ STEP 1: Upper-trap control Place your arm against the wall and slowly slide it all the way up and down. The wall provides support while you focus on smooth movement without excessively shrugging. ✅ STEP 2: Serratus timing Place the band behind your shoulders and push your shoulder blades apart, then slowly allow them to come back together as your chest lowers. Maintain your chin tuck throughout. You can also place the band behind your head for additional feedback. ✅ STEP 3: Lower + middle trap Turn your thumbs outward and pull the band toward your chest, squeezing your shoulder blades together. Slowly return and repeat with control. 🔥 Why this matters: Your shoulder blade doesn't rely on one muscle—it relies on multiple muscles working together at the right time. The goal here is to retrain the upper trap + lower trap + serratus anterior to coordinate so your shoulder blade can move more smoothly with less unnecessary compensation. #ShoulderBladePain #ScapularWinging #SerratusAnterior #UpperTrap #LowerTrap

Dr. Joe Damiani, DPT

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Sunday 13 September 2026 23:00:00 GMT