Women's "butterfly shoulder" is a beautiful lie. How to recover and treat it? (Part 2)

In the previous article, we explained what butterfly back is, why it occurs, and the dangers of butterfly back. This article will explain the difference between scapula tilt and winged shoulders, as well as the exercise method to get rid of winged shoulders. Remember to take a small notebook to write it down~

Does a raised shoulder blade mean winged scapula?

In life, this posture is quite common, but it is not necessarily pathological. For example, in yoga, in order to do the "reverse prayer pose", the posterior edge of the shoulder blade will shift backwards away from the thorax, so this is just a kind of bony compensation.

How to get rid of these "wings"?

The editor teaches you how to get rid of the problem of "winged shoulders" by improving local muscles.

#1 Relax the pectoralis minor

Prepare a fascia gun/fascia ball, place it on the pectoralis minor muscle, and relax the tense part.

#2 Serratus Anterior Strength Training

Prepare an elastic band, hold it with both hands, pass it around your back, lie on your back, push it up, feel your shoulder blades leave the edge of the bed, and do it slowly. Do 4 sets, 10-12 reps each.

#3 Rhomboids Strength Training

Prepare two light dumbbells, lie prone, bend your arms slightly, and hold the dumbbells with both hands. Pull the dumbbells up to keep your upper arms level with your back, and feel your shoulder blades retract. Squeeze your shoulder blades and hold for 2 seconds, then slowly return under the control of your back. Do 4 sets, 10-12 reps each.

#4 Lower Trapezius Strength Training

Prepare two light dumbbells, lie prone, straighten your arms, and hold the dumbbells with both hands. Pull the dumbbells up to keep your arms and back in a "Y" shape, and feel your shoulder blades move inward. Squeeze your shoulder blades and hold for 2 seconds, then slowly return under the control of your back. Do 4 sets, 10-12 reps each.

#5 Wall Push-ups

Face the wall with your hands on the wall, with the distance between your hands slightly wider than your shoulders. Pull your elbows inward, with your upper arms and torso at an angle of about 70 degrees. Tighten your body to form a straight line, with your feet slightly apart. Bend your elbows and slowly move your body toward the wall until your face is close to the wall; pause for a moment. Push your body back to its original position, with your elbows slightly bent at the highest point.

Little H's warm reminder:

Dear fairies

Stop pursuing deformed beauty

"Butterfly back" is just a false lie

Reasonable exercise is the real health~

Author of this article: Bi Xia, Zhao Jiangxia, Lu Zhanyue

About the Author

Bi Xia

Bi Xia, Doctor of Medicine, Chief Physician, Master Supervisor, is currently the Director of the Department of Rehabilitation Medicine, Zhoupu Hospital Affiliated to Shanghai University of Medicine and Medical Sciences, and the Vice President of the School of Rehabilitation, Shanghai University of Medicine and Medical Sciences. In 2010, 2018 and 2019, she was selected into the Excellent Discipline Leader and Leading Talent Training Program of the Health System of Pudong New Area. She has published 4 SCI papers and more than 30 core journal papers as the first author and corresponding author.

Professional fields: stroke rehabilitation, fracture postoperative rehabilitation, spinal cord injury rehabilitation, artificial joint perioperative rehabilitation, hand injury rehabilitation, etc.

Main academic positions: Member of the Geriatric Rehabilitation Branch of the Chinese Rehabilitation Medicine Association, Member of the Medical and Nursing Integration Committee of the Chinese Rehabilitation Medicine Association, Rehabilitation Committee Member of the Geriatric Rehabilitation Branch of the Chinese Medical Doctor Association, Executive Director of the Shanghai Rehabilitation Medicine Association, Member of the Physical Medicine and Rehabilitation Branch of the Shanghai Medical Association, Vice Chairman of the Rehabilitation Treatment Committee of the Shanghai Rehabilitation Medicine Association, Member of the Orthopedic Rehabilitation Committee of the Shanghai Rehabilitation Medicine Association, Member of the Spinal Cord Injury Rehabilitation Committee of the Shanghai Rehabilitation Medicine Association, Member of the Community Rehabilitation Committee of the Shanghai Rehabilitation Medicine Association, Member of the Sports Health and Rehabilitation Committee of the Shanghai Rehabilitation Medicine Association, Chairman of the Rehabilitation and Physiotherapy Committee of the Shanghai Pudong New Area Medical Association, and other academic positions.

Funded by Shanghai Science and Technology Commission's Science Popularization Project

(Project No.: 20DZ2311100)