S.I.C.K Scapula is an acronym for a pathological condition in which one shoulder blade sits lower than the other, resulting in an asymmetry that leads to a wealth of additional shoulder problems.

Picture from a Clinical Diagnosis

I had movement assessments with 3 baseball player clients this week, and ALL of them had this and are in need of correction.  This is one of the first examinations I make with a new client, and a low throwing shoulder is a really common problem in throwing athletes, even well-trained ones.  Luckily, with my three, we are going to cure the problem before it manifests itself into something much worse.

The exercise prescriptions for curing SICK scapula are ones that strengthen the scapula in all its movement patterns: elevation, depression, protraction, retraction, upward rotation and downward rotation.

Blackburns are probably the most well-known of the scapula-strengthening exercises.  The L, Y, and Ts that I recommend all pitchers do (and overhead athletes, for that matter) are 3 of the 6 Blackburn exercises.

Each of the 6 positions works the scapula in a different plane or angle of motion. There are numerous other exercises designed to help clear up shoulder dyskinesis, and it is essential to have these exercises in one’s regular training routine to keep shoulder function optimal and ward off any potential problems.

One of 6 blackburn exercises

High repetitions of unilateral exercises, like throwing, are what cause the body to maladapt and create these asymmetries, so it is important to monitor oneself or consult a professional.  Not all unilateral dominance or asymmetry is bad, as my friend  Coach Nick explains in The Truth About Muscle Imbalances Pt.1, but we have to make sure they don’t cause dysfunction and become pathological.