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Muscle Imbalance (e.g., Scapular Dyskinesis)

Muscle imbalance, like scapular dyskinesis, disrupts shoulder blade movement, common in swimmers, desk workers. Symptoms: shoulder pain, poor posture, weakness. Caused by weak traps/rhomboids, tight pecs. Untreated, risks injury.

Home Exercise Protocol

  • Week 1-2:

  • Scapular Squeeze (3 sets, 10 reps): Pinch shoulder blades, hold 5 sec.

  • Chest Stretch (2 sets, 15 sec): Stretch pecs in doorway.

  • NovaWell Hack: “Sync Glide” (2 sets, 10 reps): Slide arms 5° up with roller on back.

  • Week 3-4:

  • Band Pull-Apart (3 sets, 12 reps): Pull band apart at chest.

  • Y-Raise (2 sets, 12 reps): Lie face-down, lift arms in “Y” shape.

  • NovaWell Hack: “Sync Pulse” (2 sets, 10 reps): Pulse band 2 inches in “Y” position.

Objective: Balance muscles, restore scapular rhythm


Equipment: Resistance band, foam roller

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