Scapular "stabalisation"?

[Hotsocks]

I posted about this ages ago but have discovered something new that seems to point to the root of the problem.

I've had a long term inability to flex and abduct the right wrist without the arm itself flexing at the shoulder. Also I can't flex the elbow fully when the wrist is abducted.

A physio gave me some posture and wrist rotating exercises (arms straight in front parallel with the ground) but I couldn't abduct the wrist, so couldn't do those.

But I've realised myself that my right scapular is protruding somewhat when arms are hanging normally. And if I move the shoulder forward, then up and back down to a postion where the scapular feels to be flat against the ribs, then my wrist and elbow seem to work normally for the first time.

It does require some effort to permenantly hold the right shoulder in this new position (which is also more on the same level as the left btw) and it seems likely to create neck tension. So should I tape it up somehow? And/or can you recommend any exercises to get the scapular to stay where it seems it should be. I see a lot of contradictory advice on Youtube from physios etc. on this type of scapular stabalisation/position/mobility type thing. Most notably one Dr Evan Osar, who seems to think everyone else is doing a lot of things wrong.

Any suggestions welcome as it's difficult for me to get out to see a physio as I'm a full time carer for someone else.

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[StatesPT]

Hi - I would like to help you out if possible but having a difficult time imagining what you are describing as far as arm restriction. Is there a common activity that you are unable to do 'normally' such as take a tray out of the oven using both hands palms up, pull on a door handle palm up elbow straight, reach seat belt etc. Can you move into your restricted position easily if someone else moves it for you? Did the physio say you had limited motion in the wrist, elbow or shoulder?
If it is just a matter of repositioning your shoulder then instead of holding it there all the time you might try moving it into the proper position only during those times when you need it. Practice repositioning your shoulder as you reach with your arm so your wrist and elbow work properly. It seems like a single scapular retraction movement would put you in the right place (pinch scaps together). Practice a little throughout the day. Lay off if the muscles get sore. Over time you should be able to teach the shoulder and arm to work together without thinking. Good luck.