Thank you Unity Gym,my scapula get fix and get better now. It just fix my rounded back too. I Recommended this excercise guys. You should try it. Strength the muscle at scapula. Don't give up! Don't push yourself. Just keep going. Do it routine. Btw,before it. I always do pull up for back muscle. I think it will give support too. To those mucle,back and scapular. Support from Malaysia and thank you sir. This is effective way
@@UnityGymOnline do these exercises in the video help in getting rid and fixing a winged scapula? I don’t feel pain from it but every time I put my hand behind my body it sticks out. Please let me know if these help and how long it takes to recover roughly
@@marco7838 So firstly one of the best ways to get your scapula to stick out or 'wing' would be to put your hand behind your back to feel it. SO don't get caught up on that ;) And the truth is that a winged scapula is not nearly as big an issue as people make it out to be. If you're not feeling pain and you can move, how big a deal is it to you? That said, of course we want out bodies to perform optimally and these exercises will definitely help strengthen the scapula stabilisers to prevent scapula winging. What are your BIG goals this year? How does this fit into the big picture?
@@UnityGymOnline to be fair I understand where you are coming from and I agree but it just seems to bother me. I don’t feel pain but whenever I put my hands behind my back they both stick out which puts me off. Not sure how to fix it but when I stand straight it’s not there and when I relax, my posture slouches down and they stick out until I move
Great video, and thank you for addressing this issue. I have a question though: I have only left side scapular winging, which creates this weird sensation to want to flex it constantly with my left trapezius muscle. It has created a bad muscle imbalance from my left side of my back, which effects my left trap, left lat, left arm, and left oblique slowly being bigger and stronger then my right side. Even my left chest muscles are tight and thicker than my right. Its absolutely frustrating. Please give me some guidance on how to fix this. I have been trying only unilateral exercises to try and balance the muscles, but it seems to not be solving the underlining issue...
I have the same issue but with my right side. It's gotten to the point that I can't properly flex my middle back muscles. You have to stretch your trap and pecs (pec minor mostly). You can find stretches online. And elbow flares to strengthen mid back are useful too. And get like a 5 lb dumbbell (or a gallon jug of water) and do some shoulder raises concentrating on keeping your scapular down and activating the serratus anterior.
So sorry we didn't respond to this earlier James. Some comments get lost on all the communication we have. A unilateral imbalance like you're describing can almost always be made better, in most cases it can be made a lot better. But the problem people face is they don't understand how much they need to regress the load = how light they need to lift. Even if you're doing unilateral movements, if the load is too high for the weak side you will have a mechanical drop set which means your body will work out how to pull the weight in an inefficient improper way. You MUST de load the weight to a point where the weak side can do the movement with correct technique. This requires letting go of your ego and being very critical of yourself. Then you do the same weight/intensity and same reps on the strong side You will feel like you didn't get a workout on the strong side. But over time the imbalance will improve. This can take months or years, but if you want the change you do the work and the results will slowly come 😃 Hope this helps. If you need more guidance please join our Facebook group for free coaching. Search Facebook for: UMS movement mastermind
I’ve had this for years, been to doctors etc. I think the exercises will help but I don’t think there is a permanent solution. I’m going to try anyway hope my silly scapula nerves learn how to keep my wings away. Good video new sub!
Hey Dan … thanks for connecting. We are really confident that with time and consistency almost anything can be fixed. If you're interested in learning more I highly recommend looking into Norman Doidge, MD. His first book, The Brain That Changes Itself was specifically covering your bodies ability to overcome neural issues. Grab it here on Amazon: amzn.to/2L87cXT
@@UnityGymOnline hey thanks for your video. I have one winged scapula, and in a gonstead chiropractor in my x rays, I had my spine all rotated. In the middle it seemed like a lighting ray. I've been correcting that, I do believe most people have something missaligned in their spine or pelvis, and that makes other problems like pinched nerves and the winged scapula. So now that I'm almost straightened up I will start doing this exercises to correct the winged scapula
Would you recommend staying away from exercise while doing therapy for scapular winging? Or can I still bench and do pull ups even though it doesn’t hurt? It only hurts with overhead press which I am staying away from while I recover. Great video by the way!
This is a good video, while i have paralysis because damage of the long thoracic nerve, this helps workout the correct biomechanics of scapular usage. I do all the bands exercises for my weightlifting, the only issue i have currently is that i cannot bench because retraction still sucks, but everything else i have no issues.
Glad to hear you enjoyed the video. This is actually very old ... I've made a much better and more recent video, check it out th-cam.com/video/rnGqqL6OrKE/w-d-xo.html
I have just subscribed! What a great, detailed video. You are well-spoken! I was wondering if any of these exercises would help with kyphosis to some extent, and whether you could please make a video on kyphosis?
Great video! I have a question: Do these exercises work when you have a depressed scapula, or they work only when the shoulder is ideally positioned? Could you please make a video on fixing a depressed scapula? Thanks :)
do these exercises in the video help in getting rid and fixing a winged scapula? I don’t feel pain from it but every time I put my hand behind my body it sticks out. Please let me know if these help and how long it takes to recover roughly
Hi Shakie, yes these exercises will help. Also here is our latest video about this same topic. th-cam.com/video/avZ9blhnqjE/w-d-xo.html also it is quite normal for your shoulder blade to stick out when you reach behind your back. i wouldnt be too concerned with this unless you haave pain. with the correct upper body workouts you can see differences in shoulder winging in just a few months. Check out our Facebook group for more training tips and if you have any further questions about this topic. :D facebook.com/groups/umsmovementmastermind
@@UnityGymOnline thanks for the reply. Is it really normal for it to flare out when you put the hand behind the back? When i stand upright it only flares out a little bit. But when i put my hand behind my back it flares out a lot
Hi Rad, Bought your felxibility routine recently, loving it and getting good resuts. I have winged scap and have been working on it for a year and reduced it by about half. Ive been working more on strength though. I Do scap pushups and band pull apparts ect till im sore and need days to recover. Keen to try you plan. How often should i do these exercises? And your sugesting i shouldnt be going hard to failure? Thanks Steve
Hey Steve, thanks for connecting. These exercises are low neurological demand so you can do them three or four times a week. The exact frequency would depend on how this will impact other training sessions. Yes, you can go pretty hard to failure here.
Hey there, I've had a winging scapula for about 1.5yrs now and I'm finally ready to start training my s. anterior with exercises like this so I can progress and reach my upper body strength targets. Just had a look at the amazon link and the theraband that you suggest to buy is unavailable (to Aus atm) is there any other brand you suggest?
Any Rubber Bands should suffice. www.amazon.com.au/Meteor-Essential-Resistance-Weightlifting-Physical/dp/B08B18HYH6/ref=sr_1_5?crid=1KNYIQGKS3IQN&keywords=power%2Bbands&qid=1644216731&sprefix=power%2Bbands%2Caps%2C239&sr=8-5&th=1 Heres Our latest Video on Scap Winging th-cam.com/video/avZ9blhnqjE/w-d-xo.html
Hey Ben, thanks for connecting. It really depends on the cause and severity of the issue. Exercise definitely helps, but if the scoliosis is a deeply rooted genetic issue then it may be minimal.
Good video! I have a weak right shoulder and it is rolled forward due to not working out the back of the should and it gets tight sometimes also the right of my shoulder blade sticks out. My question is if I workout the back of my shoulder will it affect my shoulder blade and how can I workout both so my shoulder blade can go back into place.
It depends on the cause of the issue my friend. If the nerve was damaged then it may not go back to normal. If it's just a postural issue, then yes, training it will fix it over time.
Can you make a video about these posture correctors which you put on your shoulders/back. Does it really help for scapular winging or nerd necks? Btw thanks for your awesome video!
Any idea if this would help kyphosis? my issue is genetic and I was wondering what exercises would actually make my back look normal. Ive tried a lot of stretches and strengthening exercises and nothing seems to better the way my back looks. Thanks in advance
First of all thank you for the video. How would you have your elbows during scapula pushups and second is it good to do pull ups chin ups or dips for scapula winging
Supinate the upper arm (humerus) and pronate the forearm (radius and ulna) for the scap push up i.e. turn the elbow pit to face forward and turn the wrist so the index finger faces forward. Pull ups and chin ups should not be considered one or the other, they are both excellent exercises to use. However they are not we would recommend to fix scapular winging. The best exercises for that are in this video :)
Rad, great video and information as usual, thank you for what you do! I have a question: I have a bit of a shoulder impingement that I'm trying to work the kinks out of. But I consistently jump rope train and I focus very much on form as I'm jumping to keep from injuring myself. I'm noticing my shoulder feels better but still snaps and pops but not as much as it used to. And it doesn't hurt, it just sounds terrible. I've had this issue for the last couple years and I'm assuming it's an impingement, could be something else going on in there. My question is: how do you feel about jump rope training for stabilizing the shoulders? I've read it's very good for the shoulders if done properly and I love to jump rope anyway, but I just wanted to get your opinion. I'm not experiencing any pain. Thanks so much!
Jump rope training is a great exercise for many reasons, but not for shoulder stability. You really need strength training ... we have some great videos we posted about a month ago for shoulder stability that will teach the basics. But, and I know this is a shameless plug, if you're serious about creating shoulder stability then you should join a 30 day free trial of our UMS online coaching. There's a link in all our videos description and on our TH-cam page banner. The reason I say this is that you need structured programming and periodized training where you progress every 4 weeks. This simply can't be taught via TH-cam videos. The programming is only a part of it, being coached to ensure you're getting it right is the other, essential part.
Hi Unity Gym. I have had middle back and neck problems for about 4 years now. The herniated disk in my neck is getting much better but I apparently have a sprain in my thoracic spine. The pain radiates from T4 and T5 on the right hand side, through the chest. It feels like a deep deep muscle inside that is linked somehow to the Serratus Anterior is causing much of the pain. Beyond what you have shown in this video, do you have any ideas of what I can do to help myself and ease the pain? Thank you and best wishes.
Best thing to do is join our Facebook group "UMS movement mastermind" and post your question there We have physio at our gym and he comes on our daily lives streamed show where we answer questions like this 😃
hllo sir i injured my shoulder 9 months before while bowling in a cricket match.The sonography report states its supraspinatus tendinopathy.The shoulder is better now with good range of motion bt the scapula has came up,the shoulder also makes crunching sound when i place my arm across chest and i also feel pulse and burning sensation sometimes while playing.which program i should follow ???can i continue with my batting??pls guide
Hey brother, sounds nasty! You should search our channel for shoulder rehab we have some great videos and we also have an amazing program for Shoulder rehab if you're interested. unitygym.thinkific.com/courses/the-shoulder-rehab-program
Hello! I am facing problem in raising my arms above my shoulder only in horizontal way vertically I can raise it easily and I can’t do the wall side exercise even with the thumbs
Hi i've been working out these exercise to recover from winging scapula from last month. Can you please tell me when should i start working out in gym with weights??
i would start exercising in the gym regarless. and incorperate these exercises in your gym routine. also here is another 5 exercises you can try. th-cam.com/video/avZ9blhnqjE/w-d-xo.html
It depends how bad your injury is. What we're saying is that nothing you see in our videos should be taken as medical advice. This is a general strategy that works. But if you have injured yourself then it's always good to see a doctor
@@UnityGymOnline yh already been to doctors and physio through the nhs England but they didn’t seem to know how to fix it lol they were clueless when my shoulder blade was cinching and cracking hopefully this sorts it out 🙏
Hello sir , i need your help.Actually sir 2 years back while working out in the gym i had( right side)shoulder injury that ended up as scapular winging . I did some exercises from youtube it helped me to some extent but form that time whenever i trained my shoulders especially lateral delts my right trapezius get over activated and whenever i do shrugs my right trapezius get more activated than the left one...plzz help me to cope with this situation...thank you very much
Hey Kerry. We speak about this quite regularly on our Socials and Podcast. In fact we did this today on our live stream. Heres our FB group where we answer people questions about similar topics and go live with Q&A's facebook.com/groups/umsmovementmastermind
Hi! In the overhead pull-aparts can I do by the front, or they have to be done behind the neck? I think behind the neck puts my shoulder in a bad position.
This video has been really helpful. I've been suffering from Scapular Winging on my right shoulder blade which has led to a lopsided right shoulder. Although I understand that this is something that can't be fixed overnight, I have a few queries. How often should I be doing these exercises in a week? Due to the imbalances that come with this condition, would weight training help or deter my progress? I work out 3 times a week at the gym for 90 minutes of a Full Body Split. I have seen some improvement in strength and mobility but it feels like an uphill battle due to my imbalances. Some clarity on this issue would really help me out. Thanks!!
it's a tough journey fixing old issues like this. You can do most of these exercises 4-6 days a week. They are not very fatiguing and therefor can be done almost daily. Keep up the good work :)
That shouldn't be a problem at all. You can do some pec minor release work with a physio ball before this if needed. And make sure you strengthen your scapula stabilizers ;)
Hey Ahmad, loading variables (set, reps, rest and training split) depends on your goals and training age (how seasoned you are to this exact type of movement). We don't usually specify because it's really gotta be personalized on a case by case basis.
Exercise will do it. If there is no pain or disfunction to your shoulder, there is no point to surgery. here are some more exercises to help. th-cam.com/video/avZ9blhnqjE/w-d-xo.html also check out our FB group for more questions related to Scap winging facebook.com/groups/umsmovementmastermind
If anyone who liked or saw this comment, the answer is yes you can still do push ups even tho your scapulas stick out. You just have to do the full rom at the top wich is the same as push up plus because that will train the serrarus anterior muscle wich is the muscle that holds the scapula in place.
So far seeing little results in a week. Feel shoulders have straighten a little. Wings still pop out. But it'll take time. Definitely feeling the difference. Thanks man
My scapula winging is nearly gone. Your excersizes helped me so much. My scapulas. Are pretty much flat now. I also found using my scapula more in excersizes helped too. With Bowflex and pillates too not just calisthenics. Thanks so much. I have my confidence back. Can finally Wear a singlet again lol.
@@Monalisa-zw7uy hey I hope this helps, I started stretching my lat and my pec minor on the "bad" side and within 1 week of doing this multiple times a day, my shoulder is already looking 5 times better its incredible. Furthermore, I found a decent exercicr that I can feel just a little bit of my serratus:hold a band and put it on your back and lie down on it, then protract your scapula and try to touch the ceiling. Then, bring yoyr arm back till you reach ear level and then come back to 90° and repeat
@@apracity7672 thanks so much i’ll for sure try that exercise. Ive had so much trouble finding exercises that i can feel the activation in my serratus. And i need to fix my scapula winging as im getting impingement from certain compound exercises like overhead press and bench.
Different for everyone. This is an older video, I'd recommend watching this one I posted two weeks ago. We've learned a lot more about practical ways to fix scapular winging th-cam.com/video/rnGqqL6OrKE/w-d-xo.html
#Unity Gym thanks a lot. These are absolutely new exercises for me except the scapulars push-ups. As last question my physiotherapist said that it could never be back but i am gonna work on it, because I believe in my body. And I really hope to come one day visit you in the Unity Gym and do some calisthenics together.
You're welcome my friend. Keep working and moving forwards. Our bodies are usually much more capable than we think. And remember, physios must work on statistical data … statistically people don't do the work required to improve. Don't be a statistic. Be yourself!
I hv'been in streesed since October 2021. Becoz of this issue. Actually i had gynocomestia surgery both side. And wore pressure garment for 1 month, during that process i was little uncomfortable from right side and sometimes tightness in rick neck. After removing pressure garment my right side scapula is winging and sometime cause pain in right neck and inside scapula. Can u let me know what should i do, been doing these excercises from month got neck tightness removed form Physiotherpist but scapula is still winging. What should i do ..?
@@UnityGymOnline do these exercises in the video help in getting rid and fixing a winged scapula? I don’t feel pain from it but every time I put my hand behind my body it sticks out. Please let me know if these help and how long it takes to recover roughly
It weird how the body works. Sometimes I stretch as a reflex to the discomfort and these movements are exactly what I do. I'll get a stretch band. Thanks
You mentioned that if the scapular winging is caused by trauma, nerve damage would be causing the symptoms and someone would need to see the doctor to discuss options. Does this mean that these exercises wouldn't help in those rare cases?
Danielle, it's always our recommendation to see the right physiotherapist in these circumstances. As everyone's situation is different. Depending on the injury there may be better avenues of approach. That being said these exercises are great at strengthening the muscles that move and stabilize the shoulder, so yes we believe they would help and benefit most people, in most cases.
I tried the routine against the wall, and I can do it, so I thought if this might work lying on the floor. So I layed down keeping my feet in the upright position the same as if I were standing. This was easier but is it just as effective?
Hey I'm a scientist and to answer your question yes being on the floor while butt naked is very effective Not only will it mobilize you scapula wings but it would increase your attractiveness and give you a ripped body and a chiseled jaw line. So keep doing it and see results
forgetting about previous replys...on a serious note. 😅 Yes doing it on the floor if standing was to hard is perfectly fine and will be as effective. standing only makes it more difficult. For more questions about fixing scap winging. head over to our fb group page where we do live streams to answer our communities questions. facebook.com/groups/umsmovementmastermind
I probably got the scapula sticking out because of wrong push up form when i started, and the scapula can be seen sticking out only when i take the push up position, is it recommended to still do pushups along with these exercises?
@@UnityGymOnline thankyou sir ... How long it will take to recover ?may i send you a video of my scapula winging .... I think it is more than that may i ?
i am suffering for forward head posture and this left scapula winging.....I have a full job that requires me to hold tons of different boxes on my left hand and stock them with my right hand.....doing PT for 2 years now and it is not getting better....I don't know what else to do...Shoulder surgery only helped with impingement but shoulder weakness and rotator cuff pain still there...
sounds like you need to train your shoulder with a complete balanced workout. the right exercises the right programing and the right guidance. head over to the fb group UMS movement mastermind to start. facebook.com/groups/umsmovementmastermind
Unfortunately, you need to release quit a few things BEFORE you attempt to strengthen/mobilize the scapula. I would suggest looking into Smashwerx on youtube. His scapula winging videos helped me and it only took a couple sessions to see a noticeable difference. My left shoulder was JACKED up: horrible mobility, stiffness and always stuck in internal rotation. My left trap was so much bigger than my right one. Those band release exercises have almost fixed it completely. I can see it being 100% in a couple of weeks
Don't get to overwhelmed by a winged Scapular. Intensity is always second to correct technique. Your limit to intensity should be based on your ability to complete the exercise properly. though winged scapular may indicate you need work on developing strength and muscle mass in the upper back.
So I have problems with the last exercise, I can,t get my lower back against the wall unless i stick my feet more to the front. If i put my feet against the wall my lower back goes forward (anterior pelvic tilt). But I can put my arms against the wall and do it then. Don't know if I'm doing the exercise correctly this way.
yes perform this exercise with feet away from the wall. it can also be done on the floor face up with knees bent. it is quite challenging and normal to find difficult.
Question: I am 70 years old train twice now per week on a split, going close to fail. Now trying to do Pull-ups so scapular needs more strength, I am doing your routine as above but struggling with the wall slide exercise, can't get near it, any tips please thanks.
So I went to a physiotherapist and he said looking at my body the same things that Rad said in this video, lot of posterior and scapulae mobilization, but I want to add two things first, check your spine, because it may be caused by some level of scoliosis, and if you have scoliosis, consider never again do lifts with weights directly over the spine, like deadlifts or squats, as sad as it is second, Rad did not mention anterior tightness and stretch, and for the same reason take it easy with chest exercises so it does not make it worse many years in front of computers made me become really stiff, there is this stretch when you link your hands together and lock them behind your neck, and someone come from behind you and pull both of your elbows at the same time when he did this, I felt like I was going to die, seriously, and he said that it was not even on the stretching position yet, when he got there then I was sure I was going to die so, tldr, check your spine, you might have scoliosis, check your anterior tightness, you might need good stretches and stay away from hard chest training for a bit hope this helps
Man, actually I had this curse before 5 years but that time I didn't take that seriously and I also feel unable to raise hand without any support tho .. However now I m serious about it and want to know that it will cure or not and how much time does it takes .... I really want your reply...
Hi Manan sorry for the delay. We have another video about what you caan do. th-cam.com/video/avZ9blhnqjE/w-d-xo.html but if you aare serious about fixing your shoulder. Join our Facebook group here: facebook.com/groups/umsmovementmastermind we do LIVE streams most days to answer our communities questions.
Thank you Unity Gym,my scapula get fix and get better now. It just fix my rounded back too.
I Recommended this excercise guys. You should try it. Strength the muscle at scapula. Don't give up!
Don't push yourself. Just keep going. Do it routine.
Btw,before it. I always do pull up for back muscle. I think it will give support too. To those mucle,back and scapular.
Support from Malaysia and thank you sir. This is effective way
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very detailed explanation 👍🏻 You're amazing 🎉
@@JocelynTing_ thank you
Saved my shoulder... Thanks a lot from india
Great to hear. thank you.
@@UnityGymOnline do these exercises in the video help in getting rid and fixing a winged scapula? I don’t feel pain from it but every time I put my hand behind my body it sticks out. Please let me know if these help and how long it takes to recover roughly
@@marco7838 So firstly one of the best ways to get your scapula to stick out or 'wing' would be to put your hand behind your back to feel it. SO don't get caught up on that ;) And the truth is that a winged scapula is not nearly as big an issue as people make it out to be. If you're not feeling pain and you can move, how big a deal is it to you? That said, of course we want out bodies to perform optimally and these exercises will definitely help strengthen the scapula stabilisers to prevent scapula winging. What are your BIG goals this year? How does this fit into the big picture?
@@UnityGymOnline to be fair I understand where you are coming from and I agree but it just seems to bother me. I don’t feel pain but whenever I put my hands behind my back they both stick out which puts me off. Not sure how to fix it but when I stand straight it’s not there and when I relax, my posture slouches down and they stick out until I move
Wow this video helped so much!!! I finally felt activation in my serratus anterior I was starting to get worried lol
It certainly can take some time! Keep at it brother
Thank you. I have watch tons of shoulder impingement videos. This is the one that works.
Great to hear Cathal! We hope the shoulders are feeling stronger than ever!
Does it cure your scapula winging?
Subscribed last week to you and your content is just insane 💪🏻 thanks for educating and supporting our fitness journals
Thanks for the subscription my man. We appreciate you BIG time!
Not sure if you've seen this Freddy, but we have a much more comprehensive video on scapular winging here th-cam.com/video/rnGqqL6OrKE/w-d-xo.html
Great video, and thank you for addressing this issue. I have a question though: I have only left side scapular winging, which creates this weird sensation to want to flex it constantly with my left trapezius muscle. It has created a bad muscle imbalance from my left side of my back, which effects my left trap, left lat, left arm, and left oblique slowly being bigger and stronger then my right side. Even my left chest muscles are tight and thicker than my right. Its absolutely frustrating. Please give me some guidance on how to fix this. I have been trying only unilateral exercises to try and balance the muscles, but it seems to not be solving the underlining issue...
I've got the same problem but on tight. Please let us know what we can do about it. Thanks in advance!
I have the same issue but with my right side. It's gotten to the point that I can't properly flex my middle back muscles. You have to stretch your trap and pecs (pec minor mostly). You can find stretches online. And elbow flares to strengthen mid back are useful too. And get like a 5 lb dumbbell (or a gallon jug of water) and do some shoulder raises concentrating on keeping your scapular down and activating the serratus anterior.
Id say visit a physiotherapist bro! Go one time and see what they tell you.
So sorry we didn't respond to this earlier James. Some comments get lost on all the communication we have.
A unilateral imbalance like you're describing can almost always be made better, in most cases it can be made a lot better.
But the problem people face is they don't understand how much they need to regress the load = how light they need to lift.
Even if you're doing unilateral movements, if the load is too high for the weak side you will have a mechanical drop set which means your body will work out how to pull the weight in an inefficient improper way.
You MUST de load the weight to a point where the weak side can do the movement with correct technique.
This requires letting go of your ego and being very critical of yourself.
Then you do the same weight/intensity and same reps on the strong side
You will feel like you didn't get a workout on the strong side. But over time the imbalance will improve.
This can take months or years, but if you want the change you do the work and the results will slowly come 😃
Hope this helps.
If you need more guidance please join our Facebook group for free coaching.
Search Facebook for: UMS movement mastermind
How do you feel now ?
Thank You veri much positive energy to You
Same to you!
I’ve had this for years, been to doctors etc. I think the exercises will help but I don’t think there is a permanent solution. I’m going to try anyway hope my silly scapula nerves learn how to keep my wings away.
Good video new sub!
Hey Dan … thanks for connecting. We are really confident that with time and consistency almost anything can be fixed. If you're interested in learning more I highly recommend looking into Norman Doidge, MD. His first book, The Brain That Changes Itself was specifically covering your bodies ability to overcome neural issues.
Grab it here on Amazon: amzn.to/2L87cXT
@@UnityGymOnline hey thanks for your video. I have one winged scapula, and in a gonstead chiropractor in my x rays, I had my spine all rotated. In the middle it seemed like a lighting ray. I've been correcting that, I do believe most people have something missaligned in their spine or pelvis, and that makes other problems like pinched nerves and the winged scapula. So now that I'm almost straightened up I will start doing this exercises to correct the winged scapula
Has it helped after a year?
@@jccgold has it helped after 2 years or more?!
Thank you for posting, I’ll start asap
You're welcome
update?
Would you recommend staying away from exercise while doing therapy for scapular winging? Or can I still bench and do pull ups even though it doesn’t hurt?
It only hurts with overhead press which I am staying away from while I recover.
Great video by the way!
You can keep training whilst doing these exercises 😉
This is a good video, while i have paralysis because damage of the long thoracic nerve, this helps workout the correct biomechanics of scapular usage. I do all the bands exercises for my weightlifting, the only issue i have currently is that i cannot bench because retraction still sucks, but everything else i have no issues.
Glad to hear you enjoyed the video. This is actually very old ... I've made a much better and more recent video, check it out th-cam.com/video/rnGqqL6OrKE/w-d-xo.html
Damn I appreciate tht uh had replied maximum comments..
I have just subscribed!
What a great, detailed video. You are well-spoken!
I was wondering if any of these exercises would help with kyphosis to some extent, and whether you could please make a video on kyphosis?
Lone-Wolf-XCII thank you! We really appreciate the love 🙏🏻
really helpful!
think you! This is a newer and MUCH better video for scapular winging th-cam.com/video/rnGqqL6OrKE/w-d-xo.htmlsi=0SUKbTaToZPj8-z7
Do you have a video on how to fix rotator cuff?
Yes, I do, lots actually. You can start here th-cam.com/video/hj4KoNPpbYQ/w-d-xo.html
Great video!
I have a question: Do these exercises work when you have a depressed scapula, or they work only when the shoulder is ideally positioned?
Could you please make a video on fixing a depressed scapula?
Thanks :)
They will definitely help.
@@UnityGymOnline thanks
do these exercises in the video help in getting rid and fixing a winged scapula? I don’t feel pain from it but every time I put my hand behind my body it sticks out. Please let me know if these help and how long it takes to recover roughly
Hi Shakie, yes these exercises will help. Also here is our latest video about this same topic.
th-cam.com/video/avZ9blhnqjE/w-d-xo.html
also it is quite normal for your shoulder blade to stick out when you reach behind your back. i wouldnt be too concerned with this unless you haave pain. with the correct upper body workouts you can see differences in shoulder winging in just a few months.
Check out our Facebook group for more training tips and if you have any further questions about this topic. :D
facebook.com/groups/umsmovementmastermind
@@UnityGymOnline thanks for the reply. Is it really normal for it to flare out when you put the hand behind the back? When i stand upright it only flares out a little bit. But when i put my hand behind my back it flares out a lot
@@marco7838 that is absolutely normal, there would be something very wrong if that wasn't happening
Thank you for the video, I will implement this and give my feed back
You're welcome.
Did it work
Wow, more great videos! Thank you so much!
You're welcome 😃🙏
I have scapula winging on just one side. Any advice for altering these movements to cater for this? Thanks for the content!
Hi Rad,
Bought your felxibility routine recently, loving it and getting good resuts. I have winged scap and have been working on it for a year and reduced it by about half. Ive been working more on strength though. I Do scap pushups and band pull apparts ect till im sore and need days to recover. Keen to try you plan. How often should i do these exercises? And your sugesting i shouldnt be going hard to failure?
Thanks
Steve
Hey Steve, thanks for connecting. These exercises are low neurological demand so you can do them three or four times a week. The exact frequency would depend on how this will impact other training sessions. Yes, you can go pretty hard to failure here.
Great Video and information . Thank you.
You're welcome Ana
Can I do gym while having this problem
Yes, ypu should workout to fix the issue
Hey there, I've had a winging scapula for about 1.5yrs now and I'm finally ready to start training my s. anterior with exercises like this so I can progress and reach my upper body strength targets. Just had a look at the amazon link and the theraband that you suggest to buy is unavailable (to Aus atm) is there any other brand you suggest?
Any Rubber Bands should suffice.
www.amazon.com.au/Meteor-Essential-Resistance-Weightlifting-Physical/dp/B08B18HYH6/ref=sr_1_5?crid=1KNYIQGKS3IQN&keywords=power%2Bbands&qid=1644216731&sprefix=power%2Bbands%2Caps%2C239&sr=8-5&th=1
Heres Our latest Video on Scap Winging
th-cam.com/video/avZ9blhnqjE/w-d-xo.html
thanks very interested
Cool glad you enjoyed it 😃
This is the best veido on this subject I've seen thank you it's working
If you liked that one. check this one out ;)
th-cam.com/video/avZ9blhnqjE/w-d-xo.html
Excellent excellent tips!
Thanks for the feedback Adam, much appreciated!
Does it work for scoliosis too? Great video, thank you
Hey Ben, thanks for connecting. It really depends on the cause and severity of the issue. Exercise definitely helps, but if the scoliosis is a deeply rooted genetic issue then it may be minimal.
What a legend stoinker , cheers for the good advice! Ya brother 🙏
Thanks brother! Right back at you
How long will it take to fix this
6 months and you'll see a big improvement
Awesome video man, cheers
Thanks a ton!
Great video. Thanks a lot..
Your Welcome glad you enjoyed it.
This is our latest video on Scapular Winging
th-cam.com/video/avZ9blhnqjE/w-d-xo.html
Good video! I have a weak right shoulder and it is rolled forward due to not working out the back of the should and it gets tight sometimes also the right of my shoulder blade sticks out. My question is if I workout the back of my shoulder will it affect my shoulder blade and how can I workout both so my shoulder blade can go back into place.
It depends on the cause of the issue my friend. If the nerve was damaged then it may not go back to normal. If it's just a postural issue, then yes, training it will fix it over time.
You Earned my subscription big bro🙏🥳
My back got relaxed
Thank you :)
UPDATE?
Can you make a video about these posture correctors which you put on your shoulders/back. Does it really help for scapular winging or nerd necks?
Btw thanks for your awesome video!
not sure what you mean 'these posture correctors"?
@@UnityGymOnline they are some sort of brace that you wear on your upper body to correct posture. They were wondering whether they are recommended
@@Përkyplsz No we do not recommend them. they do not address the underlying issue of weak upper back muscles and poor postural habits.
@@UnityGymOnline thank you 🙏
Any idea if this would help kyphosis? my issue is genetic and I was wondering what exercises would actually make my back look normal. Ive tried a lot of stretches and strengthening exercises and nothing seems to better the way my back looks. Thanks in advance
Hi Gabe … yes, this will help. But you need a broader approach. You need to also work the erector spinae muscles etc.
First of all thank you for the video. How would you have your elbows during scapula pushups and second is it good to do pull ups chin ups or dips for scapula winging
Supinate the upper arm (humerus) and pronate the forearm (radius and ulna) for the scap push up i.e. turn the elbow pit to face forward and turn the wrist so the index finger faces forward.
Pull ups and chin ups should not be considered one or the other, they are both excellent exercises to use.
However they are not we would recommend to fix scapular winging. The best exercises for that are in this video :)
Thanks a lot brother
You're welcome Siddhartha. Thanks for the support.
Another great vid.
Thank you 😃
Thanks Bryan.
Thanks for your help !
You are welcome
heres our latest Video on Scap winging
th-cam.com/video/avZ9blhnqjE/w-d-xo.html
Could you make a video to improve scoliosis?
We'll see what we can do.
Thank you soo much for this
you're welcome, hopefully it helps you :)
Rad, great video and information as usual, thank you for what you do!
I have a question: I have a bit of a shoulder impingement that I'm trying to work the kinks out of. But I consistently jump rope train and I focus very much on form as I'm jumping to keep from injuring myself. I'm noticing my shoulder feels better but still snaps and pops but not as much as it used to. And it doesn't hurt, it just sounds terrible.
I've had this issue for the last couple years and I'm assuming it's an impingement, could be something else going on in there. My question is: how do you feel about jump rope training for stabilizing the shoulders? I've read it's very good for the shoulders if done properly and I love to jump rope anyway, but I just wanted to get your opinion. I'm not experiencing any pain. Thanks so much!
Jump rope training is a great exercise for many reasons, but not for shoulder stability.
You really need strength training ... we have some great videos we posted about a month ago for shoulder stability that will teach the basics.
But, and I know this is a shameless plug, if you're serious about creating shoulder stability then you should join a 30 day free trial of our UMS online coaching.
There's a link in all our videos description and on our TH-cam page banner.
The reason I say this is that you need structured programming and periodized training where you progress every 4 weeks.
This simply can't be taught via TH-cam videos. The programming is only a part of it, being coached to ensure you're getting it right is the other, essential part.
Should I do before my main back workouts like pull ups or after
Before you could do it for just one set to 50% max effort. After you could do multiple sets to failure
Hi Unity Gym. I have had middle back and neck problems for about 4 years now. The herniated disk in my neck is getting much better but I apparently have a sprain in my thoracic spine. The pain radiates from T4 and T5 on the right hand side, through the chest. It feels like a deep deep muscle inside that is linked somehow to the Serratus Anterior is causing much of the pain. Beyond what you have shown in this video, do you have any ideas of what I can do to help myself and ease the pain? Thank you and best wishes.
Best thing to do is join our Facebook group "UMS movement mastermind" and post your question there
We have physio at our gym and he comes on our daily lives streamed show where we answer questions like this 😃
hllo sir i injured my shoulder 9 months before while bowling in a cricket match.The sonography report states its supraspinatus tendinopathy.The shoulder is better now with good range of motion bt the scapula has came up,the shoulder also makes crunching sound when i place my arm across chest and i also feel pulse and burning sensation sometimes while playing.which program i should follow ???can i continue with my batting??pls guide
Hey brother, sounds nasty! You should search our channel for shoulder rehab we have some great videos and we also have an amazing program for Shoulder rehab if you're interested.
unitygym.thinkific.com/courses/the-shoulder-rehab-program
Hello!
I am facing problem in raising my arms above my shoulder only in horizontal way vertically I can raise it easily and I can’t do the wall side exercise even with the thumbs
Lay face down and do it with your arms on the ground.
Thanks for requesting this one Ahmed :)
Said by the man himself!
Hi i've been working out these exercise to recover from winging scapula from last month. Can you please tell me when should i start working out in gym with weights??
have you seen improvements?
i would start exercising in the gym regarless. and incorperate these exercises in your gym routine.
also here is another 5 exercises you can try.
th-cam.com/video/avZ9blhnqjE/w-d-xo.html
Would this help a shoulder dislocation injury a year later please Mate? Thanks bro
Any scapular control and dynamic stability work will … but check out our shoulder rehab playlist. Much better for you.
THANK YOU! some new things to try here
You're welcome Amethyst Jean. We appreciate your support and feedback.
So if I injured mine at the gym u are reccemendinf me to see a doctor? Should I try this for few weeks before going?
It depends how bad your injury is. What we're saying is that nothing you see in our videos should be taken as medical advice.
This is a general strategy that works. But if you have injured yourself then it's always good to see a doctor
@@UnityGymOnline yh already been to doctors and physio through the nhs England but they didn’t seem to know how to fix it lol they were clueless when my shoulder blade was cinching and cracking hopefully this sorts it out 🙏
Then this is a good strategy for you to try. We just have to recommend people see health care professionals if they have a serious injury.
How many reps and set?
Thanks for connecting HUAY, 3 to 4 sets, 8 to 10 reps for rotator cuff. 3 to 4 sets, 12 to 15 reps for scapular movements.
Hello sir , i need your help.Actually sir 2 years back while working out in the gym i had( right side)shoulder injury that ended up as scapular winging . I did some exercises from youtube it helped me to some extent but form that time whenever i trained my shoulders especially lateral delts my right trapezius get over activated and whenever i do shrugs my right trapezius get more activated than the left one...plzz help me to cope with this situation...thank you very much
Can you do a video on muscle imbalance/alignment? My right shoulder/pec/scapula seem to be more flexible than my left.
Hey Kerry.
We speak about this quite regularly on our Socials and Podcast. In fact we did this today on our live stream.
Heres our FB group where we answer people questions about similar topics and go live with Q&A's
facebook.com/groups/umsmovementmastermind
Great video thanks!!$
Glad you liked it!
this is our laatest video on Scap Winging
th-cam.com/video/avZ9blhnqjE/w-d-xo.html
Hi! In the overhead pull-aparts can I do by the front, or they have to be done behind the neck? I think behind the neck puts my shoulder in a bad position.
This video has been really helpful. I've been suffering from Scapular Winging on my right shoulder blade which has led to a lopsided right shoulder. Although I understand that this is something that can't be fixed overnight, I have a few queries.
How often should I be doing these exercises in a week? Due to the imbalances that come with this condition, would weight training help or deter my progress? I work out 3 times a week at the gym for 90 minutes of a Full Body Split. I have seen some improvement in strength and mobility but it feels like an uphill battle due to my imbalances.
Some clarity on this issue would really help me out. Thanks!!
it's a tough journey fixing old issues like this. You can do most of these exercises 4-6 days a week. They are not very fatiguing and therefor can be done almost daily.
Keep up the good work :)
great stuff.ty
How do I do this with a tight/overactive pec minor. I’ve heard that it inhibits serratus anterior activation.
That shouldn't be a problem at all. You can do some pec minor release work with a physio ball before this if needed. And make sure you strengthen your scapula stabilizers ;)
How many repetitions ? How many times a day ? How many days a week ?
Hey Ahmad, loading variables (set, reps, rest and training split) depends on your goals and training age (how seasoned you are to this exact type of movement). We don't usually specify because it's really gotta be personalized on a case by case basis.
Can i do normal workout if i have a winged scapula? While still trying to correct it
most likely yes :)
I have this problem for 2 years. So will it be cured by excercise or will have to undergo surgery.
Exercise will do it. If there is no pain or disfunction to your shoulder, there is no point to surgery.
here are some more exercises to help.
th-cam.com/video/avZ9blhnqjE/w-d-xo.html
also check out our FB group for more questions related to Scap winging
facebook.com/groups/umsmovementmastermind
When I’m doing the wall slides, as I come down I can feel some kind of pinching and uncomfortable feeling i my lat?
How often should i do these excercises?
2-3 times a week for 3 sets is a great start
@ Thank you. I really appreciate that you responded.
@antoninrysavy3373 you're welcome
What are your thoughts on scapular wall pushups?
Like them as a regression to floor push ups.
@@UnityGymOnline can it be done using the wall instead of on the floor?
@@cherryrose5514 sure can :)
@@UnityGymOnline thks for your reply!
@@cherryrose5514 you're welcome :)
Can i still do pushups even tho i have winged scapula. My scapulas stick out on the bottom. Not the whole.
If anyone who liked or saw this comment, the answer is yes you can still do push ups even tho your scapulas stick out. You just have to do the full rom at the top wich is the same as push up plus because that will train the serrarus anterior muscle wich is the muscle that holds the scapula in place.
Correct. Sorry for the delay. Glad you found the answer you were looking for.
great stuff, thanks for the valuable content
You're welcome, thanks for watching!
Can the first exercise be done in a half plank position?
Hey Sonika, thanks for connecting. Yes, you can drop to your knees. Is that what you were asking?
@@UnityGymOnline no I mean the forearm floor support position. Sry I don't know the exact terminology.
Hey Sonika, I (Yani) assume you're referring to the scapular push ups. In which case, I think you will have trouble moving scapular on your forearms.
I have scapula winging and rounded shoulders. Will all these excersizes fix rounded shoulders as well
Hi Nate, yes absolutely … these exercises will help. Let us know how you go.
So far seeing little results in a week. Feel shoulders have straighten a little. Wings still pop out. But it'll take time. Definitely feeling the difference. Thanks man
@@IlovemangaxAnime How's your progress? Are you still doing these? Thanks!
@@jumaricupaine760 good. Just a little change at the moment. It'll take time. I just don't know if it was my chest that caused it or bad posture
My scapula winging is nearly gone. Your excersizes helped me so much. My scapulas. Are pretty much flat now. I also found using my scapula more in excersizes helped too. With Bowflex and pillates too not just calisthenics. Thanks so much. I have my confidence back. Can finally Wear a singlet again lol.
Subscribed 💪🏼
Welcome to the tribe arosxx64. Let us know if there's anything we can do to support your journey!
How many raps i have to do?
Hey, I don't feel any "burn" in my serratus when I do the exercises, I only feel the burn in my back and shoulders, any tips?
Same man i dont feel the serratus at all
@@Monalisa-zw7uy hey I hope this helps, I started stretching my lat and my pec minor on the "bad" side and within 1 week of doing this multiple times a day, my shoulder is already looking 5 times better its incredible. Furthermore, I found a decent exercicr that I can feel just a little bit of my serratus:hold a band and put it on your back and lie down on it, then protract your scapula and try to touch the ceiling. Then, bring yoyr arm back till you reach ear level and then come back to 90° and repeat
@@apracity7672 thanks so much i’ll for sure try that exercise. Ive had so much trouble finding exercises that i can feel the activation in my serratus. And i need to fix my scapula winging as im getting impingement from certain compound exercises like overhead press and bench.
@@Monalisa-zw7uy These two vids are good
did you fix it?
how much time does it take to fix the winged scapula?
Different for everyone. This is an older video, I'd recommend watching this one I posted two weeks ago. We've learned a lot more about practical ways to fix scapular winging th-cam.com/video/rnGqqL6OrKE/w-d-xo.html
#Unity Gym thanks a lot. These are absolutely new exercises for me except the scapulars push-ups.
As last question my physiotherapist said that it could never be back but i am gonna work on it, because I believe in my body. And I really hope to come one day visit you in the Unity Gym and do some calisthenics together.
You're welcome my friend. Keep working and moving forwards. Our bodies are usually much more capable than we think. And remember, physios must work on statistical data … statistically people don't do the work required to improve. Don't be a statistic. Be yourself!
I hv scapula winging by birth .. can i fix this... and is it fine working out with scapula or it will have an effect on it
Most likely you can fix it. Progress slowly, don't lft heavy until it's fixed.
@soumyo bhatt
I wanna talk to you regarding scapular winging.
Bcz I'm also affected with this problem.
@@BuntySingh-mo7zc ohh .. is it by birth ?
@@UnityGymOnline what i need to do sir ... do i need to do free hand exercise or can i work out on gym equipments ?
@@soumyobhatt6369 shown when I was in 7th class
I hv'been in streesed since October 2021.
Becoz of this issue. Actually i had gynocomestia surgery both side. And wore pressure garment for 1 month, during that process i was little uncomfortable from right side and sometimes tightness in rick neck.
After removing pressure garment my right side scapula is winging and sometime cause pain in right neck and inside scapula. Can u let me know what should i do, been doing these excercises from month got neck tightness removed form Physiotherpist but scapula is still winging. What should i do ..?
Hi Sayyed, stay tuned. we have a video coming out soon that will answer your questions and help you with scapular winging.
@@UnityGymOnline do these exercises in the video help in getting rid and fixing a winged scapula? I don’t feel pain from it but every time I put my hand behind my body it sticks out. Please let me know if these help and how long it takes to recover roughly
When you go down (retract) in the scapular push up, your shoulderblades arent compressed anymore, is that the rightway?
Can you give me (Yani) a little more info please. What do you mean by "compressed"?
Sorry i meant depressed scapula
Thank you for the video, I am studying to be a registered massage therapist, and this is very helpful.
You're welcome. Good luck with your studies.
It weird how the body works. Sometimes I stretch as a reflex to the discomfort and these movements are exactly what I do. I'll get a stretch band. Thanks
Fantastic. Glad you got some value. Twin Cherry.
You mentioned that if the scapular winging is caused by trauma, nerve damage would be causing the symptoms and someone would need to see the doctor to discuss options. Does this mean that these exercises wouldn't help in those rare cases?
Danielle, it's always our recommendation to see the right physiotherapist in these circumstances. As everyone's situation is different. Depending on the injury there may be better avenues of approach.
That being said these exercises are great at strengthening the muscles that move and stabilize the shoulder, so yes we believe they would help and benefit most people, in most cases.
I tried the routine against the wall, and I can do it, so I thought if this might work lying on the floor. So I layed down keeping my feet in the upright position the same as if I were standing. This was easier but is it just as effective?
Hey I'm a scientist and to answer your question yes being on the floor while butt naked is very effective
Not only will it mobilize you scapula wings but it would increase your attractiveness and give you a ripped body and a chiseled jaw line.
So keep doing it and see results
@@happymistakes6869 😏
forgetting about previous replys...on a serious note. 😅 Yes doing it on the floor if standing was to hard is perfectly fine and will be as effective. standing only makes it more difficult.
For more questions about fixing scap winging. head over to our fb group page
where we do live streams to answer our communities questions.
facebook.com/groups/umsmovementmastermind
My left scapula sticks out and the surrounding muscles are tight. When I retract it sticks out more. Causing major imbalances. Bad walking posture
Keep working on it We Win. You got this!
@@UnityGymOnline thanks but I don't know how get my scapula back to it's natural position
We Win the whole purpose of the video is on doing that man... pay attention
I probably got the scapula sticking out because of wrong push up form when i started, and the scapula can be seen sticking out only when i take the push up position, is it recommended to still do pushups along with these exercises?
yes. Still do push ups.
Can we do iceing in winging scapula
No, it won't help Vishal. Exercise is key.
@@UnityGymOnline thankyou sir ... How long it will take to recover ?may i send you a video of my scapula winging .... I think it is more than that may i ?
vishal fauzdar no he’s not your doctor go to a doctor
i am suffering for forward head posture and this left scapula winging.....I have a full job that requires me to hold tons of different boxes on my left hand and stock them with my right hand.....doing PT for 2 years now and it is not getting better....I don't know what else to do...Shoulder surgery only helped with impingement but shoulder weakness and rotator cuff pain still there...
sounds like you need to train your shoulder with a complete balanced workout. the right exercises the right programing and the right guidance.
head over to the fb group UMS movement mastermind to start.
facebook.com/groups/umsmovementmastermind
The exercise of putting my back against the wall and raising my arms up against the was is heard for me I feel pain when I do that
Unfortunately, you need to release quit a few things BEFORE you attempt to strengthen/mobilize the scapula. I would suggest looking into Smashwerx on youtube. His scapula winging videos helped me and it only took a couple sessions to see a noticeable difference. My left shoulder was JACKED up: horrible mobility, stiffness and always stuck in internal rotation. My left trap was so much bigger than my right one. Those band release exercises have almost fixed it completely. I can see it being 100% in a couple of weeks
Can I still do intense exercises even though I have winged scapula?
Don't get to overwhelmed by a winged Scapular. Intensity is always second to correct technique. Your limit to intensity should be based on your ability to complete the exercise properly. though winged scapular may indicate you need work on developing strength and muscle mass in the upper back.
@@UnityGymOnline oh i see, I was anxious. Thank you very much.
flat t spine is causal too...
So I have problems with the last exercise, I can,t get my lower back against the wall unless i stick my feet more to the front. If i put my feet against the wall my lower back goes forward (anterior pelvic tilt). But I can put my arms against the wall and do it then. Don't know if I'm doing the exercise correctly this way.
Im the same only even when I put my feet forward my lower back still doesn’t touch the wall😂
yes perform this exercise with feet away from the wall. it can also be done on the floor face up with knees bent. it is quite challenging and normal to find difficult.
Question: I am 70 years old train twice now per week on a split, going close to fail. Now trying to do Pull-ups so scapular needs more strength, I am doing your routine as above but struggling with the wall slide exercise, can't get near it, any tips please thanks.
Yes, watch our video on how to increase overhead mobility and do that routine daily 😃
@@UnityGymOnline Many thanks
So I went to a physiotherapist and he said looking at my body the same things that Rad said in this video, lot of posterior and scapulae mobilization, but I want to add two things
first, check your spine, because it may be caused by some level of scoliosis, and if you have scoliosis, consider never again do lifts with weights directly over the spine, like deadlifts or squats, as sad as it is
second, Rad did not mention anterior tightness and stretch, and for the same reason take it easy with chest exercises so it does not make it worse
many years in front of computers made me become really stiff, there is this stretch when you link your hands together and lock them behind your neck, and someone come from behind you and pull both of your elbows at the same time
when he did this, I felt like I was going to die, seriously, and he said that it was not even on the stretching position yet, when he got there then I was sure I was going to die
so, tldr, check your spine, you might have scoliosis, check your anterior tightness, you might need good stretches and stay away from hard chest training for a bit
hope this helps
It’s hard to keep my elbows and wrist on the wall when I raise my arms
Man, actually I had this curse before 5 years but that time I didn't take that seriously and I also feel unable to raise hand without any support tho .. However now I m serious about it and want to know that it will cure or not and how much time does it takes ....
I really want your reply...
Hi Manan sorry for the delay.
We have another video about what you caan do.
th-cam.com/video/avZ9blhnqjE/w-d-xo.html
but if you aare serious about fixing your shoulder. Join our Facebook group here:
facebook.com/groups/umsmovementmastermind
we do LIVE streams most days to answer our communities questions.
I love you man you să e my live
planks are also good.
They sure are.
저 밴드고무 어디서 사나?
www.amazon.com.au/Meteor-Essential-Resistance-Weightlifting-Physical/dp/B08B18HYH6/ref=sr_1_5?crid=1KNYIQGKS3IQN&keywords=power%2Bbands&qid=1644216731&sprefix=power%2Bbands%2Caps%2C239&sr=8-5&th=1
I need it in spanish
Maybe one day.