The Rehab Guy: Q&A
Q: I recently discovered that my right scapula is much further away from my spine than my left. The edge of my left scapula from the side of my neck is about 1/4 inch and the edge of my right scapula is an inch. What could have caused one side to travel that far and how do I fix this? Thanks for any help.
A: Rodney,
It could be due to weak rhomboids – try some unilateral rowing in your program.
- Mike
Q: I have a question about scapular depression during vertical pulling movements. Should someone ‘feel’ the lower traps working during these movements, or just focus on keeping the chest up and the shoulder blades down? I am able to do the latter, but I don’t always feel the lower traps work. I am able to feel them easily during face pulls, Y/Ts, etc. Any way to address this? Thanks.
A: Yes, you should actively feel them during the exercise.
Loading could be an issue – consider dropping the load on lat pull-downs or adding more band assistance on chins/pull-ups to make sure you’re developing the right muscles.
-Mike
Q: Do you have any ideas how to avoid a bicep tear while deadlifting? I personally never had any problems. I am just asking out of curiosity.
Thanks in advance.
A: Philip,
Pull double-overhand, or with a hook grip so you’re not supinated. That’s about the only way to guarantee keeping the biceps out of harms way.
-Mike
Q: A few weeks ago I started noticing tightness in my lower back and pain on my lower spine when I press on it – it feels like it is bruised. I have taken a few weeks off from deadlifts and squats, but are there any tips you can give me to help it heal faster? Thanks for your help.
A: Miles,
Try foam rolling your hips and t-spine and let me know if that helps your back pain at all.
-Mike
Be sure to ask the rehab questions you have for Mike here.
*** REHABILITATION NOTICE***
Important information on how to get your questions answered.
To help us better help you with your recovery and injury related questions can you please include:
- When did the pain begin?
- What were you doing at the time? Or did the pain come on gradually over time?
- Where, anatomically, is the pain?
- What does the pain feel like? Sharp? Dull? Aching? Stabbing? Shooting?
- Is the pain constant, or intermittent, or only on certain motions?
- What motions make your pain worse?
- What, if anything, makes your pain better?
- Does your pain radiate to any other part of your body?
- What things could you do before, that you cannot do now because of your injury?
- What is your main concern regarding the pain and its consequences?
- Have you ever injured that part of your body before? If so, how?
- Is your pain getting worse over time? And if so, how much worse over what time period?
It would also help if you posted a link to a video of your lift.
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Mike Robertson is the President of Robertson Training Systems and the co-owner of Indianapolis Fitness and Sports Training (I-FAST) in Indianapolis, Indiana. Mike has made a name for himself as one of the premier performance coaches in the world, helping clients and athletes from all walks of life achieve their physique and sports performance goals. 
Hey Mike, I have a lot of your material. It has been helping with dysfunction. I thank you for that!
My question is: how do I rehab a SICK Scapula? It keeps making my shoulder pop. Doesn’t hurt, but lack in ROM and I am afraid I will dislocate. I am hypermobile. Thank you in advance!
what do you know about PROLOTHERAPY. i have had the first treatment on my neck with no effect. i have a second treatment scheduled, and they have told me it may take 3-6 treatments to heal. i’m all for it if it works. my neck has hurt for three years. – getting worse, radiates into my sinuses and ears – chronic pressure and headache. can feel increased ‘heat’ in my neck when i lift anything. been to multiple providers with no progress. any thoughts?
Hey Mike thanks for answering all the questions… definitely useful!
I broke my left collarbone a couple years ago and even through rehab, my shoulder (specifically AC joint) hasn’t felt “as good as new.” I’ve recently added quite a bit more upper back movements like face pulls, scarecrows, YTI’s and high rep T-bar rows into my programming and also incorporate recovery workouts the day after I press, as well as foam rolling and band stretching. There is a definite pinpoint pain right on the joint and was wondering if you had any suggestions.
There was a journal article published on the SICK scapula. The article incorporated low trap work and stabilization exercises (rolling a ball onthe wall atvarying heights). Regarding the second statement: “popping” or crepitus has little pathological meaning. I also don’t understand the comment I am hypermobile, but lack ROM.
Vince Gutierrez, PT
This is great info. I have most of Mike’s and Eric’s materials but I have a intresting dilema. I am working on stabilizing my my right SITS and anterior seratus. The objective is to stabilize the GH joint as much as possible, My last visit with the shoulder doc advised if I want to keep lifting do so but cut the bench presssing. When I am ready my only alternative surgically is a complete replacement and the end of any lifting at all. I am not ready to fold my tent. I am puttnig up with a bit of pain that manifests like bicep tendinosis with a pec minor that is always ropey.
Any drills that are better than others for rotators in this scenario? I am doing shoulder supliment work first to make sure the shoulders are warmed up. Even doing pushups I still get slight humeral head movement. Doc says the cartilage is gone. fun!! but I am still at it.
Thanks,
J