08/29/2026
SHOULDER BLADE WINGING: WHY IT HAPPENS & HOW TO FIX IT:
When the posterior rib cage is compressed, the shoulder blade loses the surface it needs to sit flush.
The ribs flatten inward, reducing posterior expansion. This forces the medial border of your shoulder blade to lift off the rib cage — the classic winging pattern.
With the ribs collapsed, the shoulder blade can’t anchor or glide properly.
Simply put, when:
Posterior ribs = compressed -> Scapula = loses tracking mechanism -> Medial border = pops off the rib cage -> Shoulder stability = compromised
THE FIX: MODIFIED PLANK FOR POSTERIOR EXPANSION + DECREASE SHOULDER INSTABILITY
Goal: Restore posterior rib expansion, re‑establish serratus leverage, and teach the scapula to sit flush again.
Modified Plank (Hands + Knees):
Slight posterior pelvic tilt
Squeeze a ball between knees → inner thigh muscles turn on
Lift feet off the floor → hamstrings engage
Push the floor away with your hands → feel tension between shoulder blades
Maintain a straight spine as the ribs expand behind you
Why it works:
This position reopens the posterior rib cage, gives the serratus a mechanical advantage, and teaches the scapula to anchor to an expanded thorax — the exact opposite of the winging pattern.
Disclaimer:
This information and exercise are for general educational purposes only and may not be appropriate for every individual or condition. Move within a comfortable range and stop if you experience pain, dizziness, or discomfort. For personalized assessment or treatment, please consult a qualified healthcare professional.
