Rehabilitation exercises: which? and how frequent?

Hey guys.
I have a winging scapula (the stabilizing muscles in my back are not strong enough to keep it in position)
it's on the left side of my back.
which exercises can I do to strengthen the stabilizing muscles and how frequently can I do them?
also, I have torsion in my body (meaning that my torso is twisted slightly forward to the right while my hips face straight).
which exercises can I do for this? (I was thinking one arm low rows on the left side, because those would be good for both my problems)
any advice will be appreciated
thanks guys.

i think you'll ultimately need to go and see a professional to correct this.

Hi suthy, who assessed this for you? The scapula winging is a tricky one, the major muscle involved is the subscapularis which sits between the scap and rib cage. Along with a torsion of the torso, this should def be treated and managed by a professional. In my opinion the entire spine needs assessment, as does the ribcage. More than likely joint subluxation and muscle imbalance are all involved and some extensive therapy would be required. Where about are you located and who have you previously seen?

Hey Spike.
sorry for the delay in replying.
I have been assessed by a biokineticist at the Virgin Active gym.
I live in Cape Town.
I received a set of exercises but noticed that there were no single-sided exercises and assumed, therefore, that he had forgotten about the torsion of the torso.
the torsion causes me to lose balance in squats and bench press.
my squat has gone down by 25kg and my bench is down by 15kg.
the winging scapula and overworked upper traps also add to that imbalance and weakness.
in terms of advice, what can you give me?
and in terms of seeing a professional, can you recommend anyone?
thanks Spike

I think this needs someone to manage it in addition to the bio. See a chiro in your area (where do you stay?). The spine and other joints all need an assessment and some treatment will be required in conjunction with the rehab. Any torsion caused by muscle imbalance will need more than just exercise to correct

Ouch~I'd say take things easy and slow so as not to aggravate the injury further.Invest in a chiropractor to speed up the healing process.Good luck•

Thanks guys.
I did visit a chiropractor a while ago and he said that the issues I had told him about were mostly fixed by the bio I went to and said he had done a good job. the chiro told me he couldn't do anything and that I should do the exercises the bio gave me... I stay in the southern suburbs Spike. but I can mission to anywhere to see a chiro if you know a good one. never realised how serious these problems were.. no wonder my bench has gone so low. I thought I was just getting weak.

SuThy wrote: Thanks guys.
I did visit a chiropractor a while ago and he said that the issues I had told him about were mostly fixed by the bio I went to and said he had done a good job. the chiro told me he couldn't do anything and that I should do the exercises the bio gave me... I stay in the southern suburbs Spike. but I can mission to anywhere to see a chiro if you know a good one. never realised how serious these problems were.. no wonder my bench has gone so low. I thought I was just getting weak.

I'm quite sceptical of bios, especially as it is a made up qualification and only available in SA. Plus a bio did fuck me up big time as well.

I would highly recommend either Bruce McLoughlin who works in town but is very selective as to who he trains. I think he works out of the Cape Royale Hotel.

Alternatively I would highly recommend, Roland Mensikovas who works at my gym in Tokai. He has helped me fix my back big time and will get a proper program sorted for you as well as specific stretching protocols and flossing techniques etc to help with the issues at hand.

EVO

bio's are decent BUT they are best used in conjunction with someone who manages the overall condition. My friends chiro practise is in pinelands, he can certainly take a look. Im actually down here at the moment with him

bio's are decent BUT they are best used in conjunction with someone who manages the overall condition. My friends chiro practise is in pinelands, he can certainly take a look. Im actually down here at the moment with him

sounds good Spike. how do I contact him? and DC EVO. how can I contact Roland Mensikovas?
thanks

SuThy wrote: sounds good Spike. how do I contact him? and DC EVO. how can I contact Roland Mensikovas?
thanks

You can call the gym landline, he should be in tomorrow from about 8am. 021 702 4964.

He does the prehab and rehab for some high end athletes in the US plus all the programs to go with it. He will definitely be able to help out.

I'm just thinking about how strong my chest used to be.. it's making me sad.
lol.
how long do you think a problem like this would typically take to fix spike/DC EVO?

SuThy wrote: I'm just thinking about how strong my chest used to be.. it's making me sad.
lol.
how long do you think a problem like this would typically take to fix spike/DC EVO?

How long is a piece of string???

I've had a chest injury since February and its taking very long to heal. Yours will more than likely be an ongoing process of rehab and prehab combined in with your training, plus probably a correction of technique on some exercises.

DC EVO wrote:

SuThy wrote: I'm just thinking about how strong my chest used to be.. it's making me sad.
lol.
how long do you think a problem like this would typically take to fix spike/DC EVO?

How long is a piece of string???

I've had a chest injury since February and its taking very long to heal. Yours will more than likely be an ongoing process of rehab and prehab combined in with your training, plus probably a correction of technique on some exercises.

A piece of string is twice the length from the middle to the end :woohoo:

Yeah i think a good rehab program in conjunction with a spinal and posture assessment and correction should set you in the right direction. My colleague is at the West End Medical Suite, not sure of the number

Thanks Spike.
I've got the name of a guy who is apparently psychic. he does housecalls. he came to my mate and was able to assess the problem without my friend saying a word. I'm going to give him a try seeing as I've been at home for a few weeks due to exams. otherwise I will make the trek to your mate in pinelands. thanks very much for the advice and contacts guys