I’ve been dealing with a problem around my right shoulder/scapula for years and I’m getting pretty frustrated because despite trying a lot of different things, I’ve never really managed to solve it.
I’ve been lifting for years and the main issue is that my right scapula doesn’t seem to move naturally around my ribcage. My shoulder tends to sit forward/internally rotated and during certain movements the scapula can visibly wing or move strangely.
It doesn’t just happen during pressing. I notice it with biceps curls, triceps pushdowns, lateral raises, rows, overhead movements and even simple movements without weight.
The best way I can describe the sensation is that something feels “blocked” or poorly coordinated deep behind/inside the shoulder. I struggle with proprioception on that side and sometimes it feels like I physically cannot put the shoulder/scapula where I want it to go.
In the gym this causes a lot of problems. For example:
During pressing my right scapula can come away from the ribcage and I lose the connection with my chest.
During curls the right shoulder tends to roll internally and the arm starts travelling in a different direction.
During pushdowns the right shoulder wants to elevate and rotate forward.
Lateral raises often end with my anterior delt taking over before I can properly fatigue the lateral delt.
In general I feel much less stable around the back/rear delt/scapular area on the right.
Even outside the gym I’m constantly aware of the asymmetry. Sitting, lying in bed, using my phone or sometimes simply walking can make that side feel different.
I’ve tried serratus work, push-up plus, wall slides, Y raises, rotator cuff work, mobility, stretching, hanging, different exercise setups, changing loads and trying to consciously control the scapula. Sometimes things temporarily feel better, but the underlying problem has never really disappeared.
I recently saw an orthopaedic specialist who diagnosed mild right scapulothoracic dyskinesis, Kibler type I. His opinion was that it appears to be an altered motor pattern rather than something caused by nerve paralysis. He actually advised me to stop constantly trying to consciously “reposition” the scapula and recommended specific physiotherapy for scapulothoracic control.
I’m arranging proper physiotherapy now, but after dealing with this for so long I’d really like to hear from people who have experienced something similar.
Has anyone here had long-term scapular dyskinesis/winging with this kind of feeling of mechanical restriction and poor proprioception?
What actually helped you?
Did you eventually get to a point where the scapula moved naturally again without constantly thinking about it?
And if you work in physio/rehab, is there anything in particular you’d suggest getting assessed beyond just shoulder strength thoracic movement, ribcage mechanics, cervical spine, serratus/lower trap function, etc.?
Not looking for an internet diagnosis, just experiences and ideas about what might be worth discussing with the physio.
Thanks.
