It is possible to workout with scapular dyskinesis, but it is important to approach it with caution and focus on specific exercises that can help improve the condition. Scapular dyskinesis refers to an abnormal movement of the scapula or shoulder blade, which can cause pain and dysfunction in the shoulder and surrounding areas.
Before starting any exercise program, it is important to consult with a healthcare professional or physical therapist who can assess your specific condition and provide guidance on the most appropriate exercises for you.
One exercise that can be beneficial for scapular dyskinesis is the Y lift. This exercise targets several key muscles involved in scapular movement, including the upper and lower trapezius muscles. These muscles are responsible for creating lateral rotation of the scapula, which helps to maintain proper alignment and movement of the shoulder joint.
To perform the Y lift, start by lying face down on a mat or bench with your arms extended overhead in a Y shape, with your thumbs pointing up. Gently engage your core muscles and squeeze your shoulder blades together as you lift your arms off the ground, keeping them straight and in line with your body. Hold this position for a few seconds, then slowly lower your arms back down to the starting position. Repeat for several repetitions.
In addition to the Y lift, there are other exercises that can help improve scapular dyskinesis. These may include exercises to strengthen the rotator cuff muscles, such as external and internal rotation exercises using resistance bands or light weights. Strengthening the muscles around the shoulder joint can help improve stability and reduce abnormal movement of the scapula.
It is also important to focus on exercises that improve posture and alignment, as poor posture can contribute to scapular dyskinesis. Exercises that target the muscles of the upper back, such as rows and scapular retractions, can help improve posture and promote proper scapular movement.
Incorporating stretching and mobility exercises into your routine can also be beneficial for scapular dyskinesis. Stretching the chest muscles, which can become tight and contribute to poor posture, can help improve scapular movement. Mobility exercises that focus on moving the shoulder joint through a full range of motion can also be helpful.
Remember to start with light weights or resistance and gradually increase as you gain strength and stability. It is important to listen to your body and not push through any pain or discomfort. If you experience increased pain or worsening symptoms with exercise, it is important to stop and consult with a healthcare professional.
With proper guidance and a tailored exercise program, it is possible to workout with scapular dyskinesis and improve the condition. Remember to consult with a healthcare professional or physical therapist to ensure you are performing the appropriate exercises for your specific condition.