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Status:Closed    Asked:Jul 24, 2013 - 08:39 AM

I have scapula instability on the right and when i do chest,my right side chest proportion is

scpula instability cause due to improper form performed doing push ups during teens.It has now affected me severly that exercises for side chest , tricep pushdown, barbell bicep curl , are a nightmare. my right side chest has grown imbalanced cause i dont get it properly there even when i do chest flyes and various other exercises.

When i perform tricep pushdowns i cant seem to go more than a couple of reps or heavy, i actually can feel the scapula not stabilizing and moving away from its place, and so i tend to cheat, but it does'nt help.I have no clue what to do , please advise.

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The first thing to consider is how to correct the scapular instability. Regardless of the cause (e.g., poor habitual posture or repetitive use in actions such as throwing or in occupational activities), unless you address the instability through an appropriate mobility and stabilization exercise program, the problem will persist and most likely progress. My first recommendation is to have your shoulders and scapulae evaluated by a physician who specializes in sports medicine. There might be a structural issue or movement pathology that can only be corrected by a healthcare professional. My second recommendation is to work with a personal fitness professional who has knowledge of good shoulder mechanics to assist you in diminishing the imbalance between both sides of your upper body and progressively increasing strength.

An effective approach to building scapular stability starts with learning how to “pack the scapula.” Check out my previous post for an explanation of packing the scapulae for proper shoulder function. Once you have mastered that technique, you can start to re-introduce your typical exercise movements (for example, chest press and lat pull-down) at light loads, gradually progressing them until you regain strength and even out the imbalances between the two sides of your upper extremity.

I’m guessing that one of the biggest challenges you might experience in this process is avoiding doing too much too soon. Continuing to lift heavy loads with shoulder/scapula instability will only lead to shoulder pain and dysfunction. Working with a fitness professional to guide you in this process and assess your shoulder function as you progress would be of great benefit to you.



Jul 24, 2013 - 08:41 AM

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