Disqus - Latest Comments for chyetuan

Re: Scapula winging

chyetuan — Fri, 09 Apr 2010 08:47:16 -0000

step 1: learn to isolate the activation
the exercise shown in the video or the alternative described in my first reply to davidlbh will help you learn to strengthen the serratus anterior muscles or start to activate the muscles.
step 2: combine activation of serratus anterior with movement
Once these muscles can start firing properly, then movements like lifting the arm forwards and upwards while consciously contracting the serratus anterior helps to train it to stabilise and prevent winging. Compensation happens the moment serratus anterior fail to stabilise the scapula, and that's when the movement should stop and restart the process.
step 3: increase range of movement with stabilisation
As your serratus anterior get stronger, the range of arm movement can increase with better stabilisation of the scapula.

Re: Simple Exercises For Plantar Fasciitis Sufferers

chyetuan — Wed, 24 Mar 2010 21:55:12 -0000

Hi Trudy,
Generally, stretching for the lower limb will help with plantar fasciitis (PF). The stretches mentioned in the post specifically targets the muscles associated with PF pain. Some of the exercises in yoga do work on the these muscles and will help with PF.

Re: The unstable SIJ

chyetuan — Wed, 09 Dec 2009 02:43:52 -0000

Hi Linda,

Glad to hear you are much better now. I can understand your frustration with SIJ pain, it is commonly underdiagnosed. One reason is that some practitioners do not believe that there is such a condition. The SIJ is an inherently strong structure with strong ligaments holding the joint firmly, with very minimal movements available, hence usually a trauma will "destabilise" it which in your case was a fall.
All the best! :)

Re: Ankle Replacement Surgery

chyetuan — Fri, 27 Nov 2009 00:55:00 -0000

Hi marygreen,

The pain in your ankle may be due to wear and tear of your artificial joint. This can be a normal degeneration as the artificial joint's life span is about 5-10years. Similarly the ankle may give way because of loosening of the prosthesis. It is possible for bones around the replacement to fracture but i'm not sure if it is related to your giving way or is the cause of your pain. An xray will show fractures. Best to consult your surgeon about it.

cheers

chye tuan

Re: Ladies! Stronger Thighs, Lesser Knee Pain

chyetuan — Sun, 04 Oct 2009 22:44:02 -0000

Good point David. I also feel that squats are better than the hamstring curls and leg presses as they are more functional. i think quads weakness can also come about from pain and gradual disuse or relative lack of use from compensation. This pain and disuse cycle will further perpetuate with more pain and more weakness.

Re: Scapula winging

chyetuan — Tue, 08 Sep 2009 02:59:34 -0000

Hi David, I agree with you. both serratus and rhomboids have to co-contract to prevent winging. Serratus anterior does work best in close chain activities but they are also a prime muscle action in open chain activities like reaching out to grab something or throwing a punch by extending your reach(scapular protraction); and as a stabiliser to prevent winging in overhead activities like reaching upwards. In other words, it is a global stabiliser. Much like how glut medius stabilises the pelvis in walking and also do hip abduction in open chain.
I've seen many examples of winging with protraction of the scapula regardless of rhomboids activation simply because of serratus anterior deficiancy. They often show winging when wearing their shirt.
If you like, drop by at our Parkway Parade clinic and i can share with you other exercises to train the serratus anterior as a tonic stabilisers. Cheers.

Re: Scapula winging

chyetuan — Mon, 07 Sep 2009 21:44:00 -0000

Hi David, this is a very healthy discussion indeed. Both the rhomboids and serratus anterior stabilises the scapula. In terms of function, they work differently; As we know, rhomboids retracts and serratus protracts the scapula. During functional activities like wearing a shirt where you have to put your hand through the sleeves or when reaching out to grab something, the scapula needs to slide forwards along the contour of the ribcage. Serratus anterior will be the muscle that allows that to happen while keeping the scapula close to the ribs. Rhomboids can contract to stabilise the scapula too but it needs to perform an eccentric contraction to allow the scapula to protract forwards.

The muscle fibres might intermingle at their attachment site but because of the different vector of pull, both rhomboids and serratus anterior work differently to stabilise the scapula at different scapula position.

Hope this clears up the fuctional anatomy of rhomboids and serratus anterior.

Re: Scapula winging

chyetuan — Mon, 07 Sep 2009 02:00:56 -0000

Yes the serratus anterior stabilises the ribcage and also acts as a synergist to allow other muscles to work. The exercise shown in the video allows for isolation of the serratus anterior. For people with scapula winging or deficiency in serratus anterior activation, they need to relearn the activation pattern to prevent compensatory movement patterns. Once the muscle can contract properly, functional loading of the muscle should be added with focus on tonic activation.

Re: Scapula winging

chyetuan — Sat, 05 Sep 2009 23:40:35 -0000

yes you are absolutely right, the serratus anterior muscle protracts the shoulder and helps in upward rotation.

What you see in the video is the serratus anterior working through its full range of the muscle. The shoulder is retracted as the starting position and using the serratus anterior to push up (protract the shoulder) against gravity and body weight. Therefore the serratus anterior has to work against resistence which is how it gains strength.

Similarly, a biceps curl exercise to strengthen the biceps through its full range has to start from an elbow extended and then bend the elbow through range.

Re: Scapula winging

chyetuan — Fri, 04 Sep 2009 03:29:59 -0000

Yes definitely. Weak serratus anterior muscles can be strengthen effectively with this exercise.

However, If the exercise is too difficult for the muscles, compensation by other muscles takes place and the exercise will not be effective.

Sometimes the serratus anterior may be too weak to perform the above push ups well. So the alternative is to make it easier for the muscles by doing a wall push-ups or simply go on your knees like in a kneel instead of on to your toes.