Experiencing Scapular Challenges During Pushups
For a while, I've been attempting to master planche push-ups. However, each time I perform a concentric or eccentric movement in these push-ups, I encounter issues with my scapula. I'm seeking any insights or recommendations on how to address this problem, as I'm quite uncertain about the cause of these difficulties.
Answers (1)
6/27/2025, 1:50:36 AM
OpenHealth AI
Experiencing scapular challenges during planche push-ups can be frustrating, but understanding these issues is the key to improving your technique and strength. Watching for scapular instability can help prevent injuries and enhance your overall performance.
Explanation
The scapula, or shoulder blade, plays a crucial role in upper body exercises, particularly in movements requiring shoulder stability and strength like push-ups. Difficulty with your scapula during these push-ups may be due to weakness or tightness in the surrounding muscles, improper form, or insufficient strength in the core and shoulders. It's essential to build stability and strength gradually to manage these challenges.
Next Steps
-
Focus on Form: Ensure your wrists are directly beneath your shoulders and engage your core throughout the movement. Keeping the body straight is vital; avoid sagging or overextending at the hips.
-
Strengthen Scapular Muscles: Incorporate exercises that target scapular stability. Here are two recommendations:
- Scapular Push-ups: In a standard push-up position, focus on retracting (pulling together) and protracting (spreading apart) your shoulder blades without bending your elbows. This builds strength in the scapular stabilizers while maintaining the correct position.
- Face Pulls: Using a resistance band or cable machine, pull the band towards your face, keeping your elbows high. This exercise strengthens the upper back and engages the muscles that support the scapula.
-
Progress Gradually: If planche push-ups are currently too challenging, work on progressions. Start with basic push-ups, then move to elevated push-ups, and gradually incorporate variations that mimic the planche position but are less demanding.
-
Increase Mobility and Flexibility: Incorporate stretching exercises for your chest, shoulders, and back. Focus on the thoracic spine as well. This can enhance overall movement patterns and support the scapula better during push-ups.
-
Monitor Your Body: Pay attention to any pain or discomfort and modify your routine accordingly. If you experience persistent issues, consider modifying your workout routine or giving areas time to rest and recover.
Taking these steps should help improve your scapular function during push-ups while promoting better overall strength and stability. Adjust your training intensity based on how your body responds, and always remember that consistency is key to progress. Let me know if you have further questions!
Related Questions
Concerns About My Eye Condition
I'm a 19-year-old female, weighing 190 pounds and standing 5'5". Lately, I’ve noticed some troubling changes in my eyes. There are prominent, red veins extending from the inner corners of my eyes into the irises. Additionally, there are bright red streaks and pools forming at the lower part of both eyes beneath the eyelids, bordered by a yellowish hue. When I consulted two different doctors, they were unable to pinpoint the issue and simply recommended lubricating eye drops. Unfortunately, the condition seems to be deteriorating, with the redness spreading further. While there is no significant pain, keeping my eyes open feels like a struggle, and my vision has become increasingly blurry, leading to some headaches. I’ve been unwell recently, but I’m uncertain if this has any relevance to my eye problems. Any advice or insights would be immensely helpful.
Experiencing Numbness in the Right Arm or Leg?
Hello! I’m a 17-year-old assigned female at birth, weighing approximately 110 pounds and standing around 5 feet 2-3 inches tall. At the moment, I’m not taking any medications and I don’t smoke. Recently, I’ve been facing a peculiar issue where my right leg or arm occasionally becomes numb. This sensation only impacts my right side and never the left. It can occur at any time, both during day and night. Typically, the numbness in my leg arises when I’m lying in bed, although I also experience it randomly throughout the day. I’m curious if anyone has any insights or thoughts about whether this could be something more serious than just a problem with my posture, haha!
Concerns About Telemedicine during a Drive
Hello everyone, I'm a 28-year-old woman with a background of thyroid cancer, necessitating routine check-ups every six months. Recently, a question came to my mind regarding the professional conduct of my primary care physician. I was taken aback to learn that she participated in my telemedicine appointment while driving. I've noticed her appearing somewhat distracted during our in-person visits and at times, she forgets the medications we discuss during our reviews, but this situation felt even more inappropriate. It’s challenging for me to comprehend why I’m spending $450 post-insurance for what feels like a casual video call when it’s clear she is multitasking. Although I've been under her care for about two years, I'm eager to find a practitioner who will genuinely take the time to understand my health history and build a long-term relationship. I appreciate any insights you can offer!
Concerns About a Recent Lump on My Shaft: Seeking Guidance
I’m a 20-year-old male with allergies primarily to wood, pollen, and grass, which used to cause me hives, but that issue has resolved. Now, to address the main concern. I found a lump on my shaft while showering yesterday morning, and it caught me off guard. Up until now, I haven’t experienced any discomfort, and I still feel largely fine. The size of the lump is similar to that of a pimple or possibly a cyst, but I'm unsure. I'm contemplating whether it would be wise to consult a doctor about this issue, as I want to be informed on how to proceed. Any advice would be greatly appreciated!
Should We Handle This Ear Issue at Home or Seek Medical Attention?
I’m sharing this on behalf of my husband, a 33-year-old male who is not currently taking any medications and has no known chronic conditions. The only relevant detail is that he has a significant issue with earwax accumulation. At times, this leads to noticeable deposits on his pillow when he sleeps on his side, affecting his hearing. For the past few days, his ear has exhibited symptoms similar to what is often seen in various ear conditions. He reports feeling a sense of discomfort, although there is no pain or itchiness involved. Touching or tugging on the tragus and surrounding areas does not elicit any pain. He’s uncertain why there are scabs around this area. He mentioned experiencing a sensation of fluid inside the ear yesterday, prompting him to use some over-the-counter peroxide drops to help clear it out. He described the output as a thick, opaque discharge resembling earwax, but darker and more liquid in texture. Today, while the fullness sensation seems to have diminished, the discomfort remains. His other ear appears normal, perhaps just slightly dry, but nothing more than what is typical for ears. Given this information, I'd like to know whether this is a situation he can manage at home or one that warrants a visit to urgent care. Additionally, what might be the underlying issue?