If you’ve ever noticed your shoulder blade sticking out instead of sitting flat against your rib cage, you might be dealing with something called a winged scapula. It’s more common than people think—and it can play a big role in shoulder pain and poor movement.
A winged scapula usually shows up when the muscles that help stabilize and move the shoulder blade aren’t doing their job. The main one is the serratus anterior, which helps keep the scapula flush against the rib cage and assists with protraction (moving the shoulder blade forward). When this muscle is weak or not firing properly, the shoulder blade can lift off the rib cage. At the same time, the muscles that pull the shoulder blade back (retractors) can start to take over, but without proper balance and control, the scapula still doesn’t sit correctly.
Why does this matter? Because your shoulder blade is the foundation for shoulder movement. If it’s not stable, everything else has to compensate. Over time, this can lead to poor mechanics, decreased strength, and increased stress on the shoulder joint—often resulting in pain.
We see this a lot in high school athletes, especially those in overhead sports like baseball, volleyball, or swimming. It’s also common in kids who spend a lot of time sitting—whether that’s at school, on their phones, or playing video games. Poor posture and lack of movement can contribute to these muscle imbalances early on.
The good news is that winged scapula is very treatable. With the right combination of strengthening, mobility work, and improved movement patterns, you can restore proper scapular control and reduce pain. Exercises that target the serratus anterior and improve overall shoulder stability are key.
Check out the video below for simple exercises you can start using to improve scapular control and get your shoulders moving the way they should.
Dr. Steve Muscari
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