How to correct scapula valgus

Scapular valgus is a relatively common symptom. At this time, there are some bulges on the back, which are not particularly coordinated with the body shape and will also affect a person's overall sense of perception. When scapular valgus occurs, it should be corrected in time. There are many correction methods. In addition to certain exercise and fitness corrections, if the condition is more serious, it can also be corrected through some treatment methods.

How to correct scapula valgus

1. Lateral raise

Stand with legs shoulder-width apart, knees slightly bent, upper body leaning forward, back straight, and arms extended outward to the side, at shoulder height or slightly lower than shoulder height. 12-15 times per set, 3-4 sets.

2. Dumbbell Shoulder Raise

Stand naturally, straighten your chest and abdomen, make your forearms and upper arms at right angles, and push your arms above your head. 12-15 times per set, 3-4 sets.

When pushing your arms upward, the movement trajectory is in a circular arc, not straight up and down. When pushing above your head, be sure to keep your elbows slightly bent to prevent the joints from locking.

3. Bent-over single-arm row

Bend over and hold a dumbbell with one arm, lift your elbow backward, and keep your forearm and upper arm at 90 degrees. 12-15 times per set, 3-4 sets.

Don't arch your back as you lean forward. Feel your back muscles contract as you lift your elbows backward, and hold for 1-2 seconds before returning to the original position.

4. Dumbbell front raise

Stand naturally, straighten your chest and tighten your abdomen, then raise the dumbbells forward one by one until they are horizontal in front of you, with your hands slightly below your shoulders. 12-15 times per set, 3-4 sets.

5. Side-lying shoulder external rotation

Lie on your side with your forearm and upper arm at right angles, your elbow close to your body, and your forearm rotated outward. Do this 15 to 20 times per set, 3 to 4 sets.

When the arm is externally rotated, keep the elbow close to the body and try not to turn it outward. Place a towel or a book on the elbow while doing the exercise.

6. Lucky Cat Pose

Stand naturally, straighten your chest and abdomen, raise your upper arms to the sides while keeping a 90° angle between your forearms and upper arms, and externally rotate your forearms forward. 15-20 times per set, 3-4 sets.

During the movement, keep your upper arms raised sideways at all times, with your arms and body in the same plane, not moving forward or backward.

7. Shoulder Circle

Stand naturally, bend your elbows, touch your fingers to your shoulders, and circle your hands forward at the same time. 20-30 times per set, 3-4 sets.

When circling the ring, move as slowly as possible and apply full outward force. You can also do this movement with your arms straight.

8. Raise your arm

Stand naturally, straighten your chest and abdomen, stretch your arms, and vibrate them up and down and backward. 20-30 times per set, 3-4 sets.

When swinging your arms, your elbows should be slightly bent to avoid excessive load on the joints; at the same time, you should apply force at a uniform speed and the range of motion should not be too large, otherwise it will easily cause shoulder muscle strain.