Originally Posted by fbgator27
Sounds like you are hitting the scap stabilizers pretty well. But if you are noticing your winging at rest while not using your arm your not really catching the whole picture. Serratus is not a postural muscle that actively contracts to hold your blade to your rib cage at rest (ie. while you are standing in the mirror looking at yourself). I would check it while doing some dynamic activities to get a better idea if your firing the muscle well. If you notice winging at rest I would look more towards things like tight pec minor, a rounded back posture, or even a guarded serratus anterior.
Just another thought since you mention anterior shoulder pain and handstand pushups and one arm pushups. Its possible that you are impinging the coracoid on the humerus. If you notice the pain with these activities try turning your hands out a little and see if this makes a difference. Overhead activity with internal rotation of the shoulder could cause either the biceps or lesser tuberosity to rub the coracoid.
Pec minor does tend to be tight but scap does not wing at rest. I discovered the wisdom of turning hands out quite by accident. It seems to shorten ROM during pushups and prompts me to keep my elbows somewhat tucked on both HSPU's and pushups which seems to be better for my shoulders.
But yes, the scap does wing during pushups UNLESS I consciously work to keep it retracted. But I must confess that it's VERY difficult to keep it quiet during OAP's. However, I've temporarily taken to performing them in front of a full-length mirror. No, I don't like the fact that I have to look up, but at least the mirror indicates that if I labor to keep everything tight, and the working shoulder stable, elbow tucked, and stop short of chest-to-floor, the scap remains at least better retracted. Certainly one of the keys is not to go crazy on range-of-motion and to work within my true strength capacities.
Also, while examining the x-rays, the ortho said, "Your AC looks good. Your rotator cuff has plenty of room."