The ONLY Winged Scapula Fix THAT WORKS (step by step) | SmashweRx | Trevor Bachmeyer
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- เผยแพร่เมื่อ 22 ส.ค. 2024
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FIX YOUR WINGING SCAPULA (9 steps to fix it forever)
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First off, let’s forget about the Serratus Anterior for a moment. There’s a much larger problem.
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Here’s the real issue most of the time, if the Serratus is showing weakness because of overpowered and tight muscles OPPOSING the Serratus, all of that training for the Serratus is going to do nothing.
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In this video, I go through all of the steps necessary to test and fix a winged scapula.
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The first thing that you need to do is release the surrounding tissue and allow the Serratus to do its job correctly.
Once everything has been released, get to work on bulletproofing your shoulder.
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Keep in mind, if you’ve got a dysfunction in the scapula, you’re guaranteed a dysfunction in the same shoulder, elbow, and wrist.
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Go through this protocol DAILY (yup it’s a lot, but shoulder surgery is a much worse alternative...)
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Use both tests to see where the problems are, and then, fix it! 😃
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1️⃣ PEC MAJOR RELEASE - 2 minute hold
2️⃣ LAT RELEASE - 2 minute hold
3️⃣ RHOMBOID RELEASE - 2 minute hold
4️⃣ PEC MINOR RELEASE - 2 minute hold
5️⃣ LEVATOR RELEASE - 2 minute hold
6️⃣ BANDED SCAPULA SWEEP - 3 x 15
7️⃣ PROTRACTED BAND WALK - 3 x 15
8️⃣ PUSH UP PUSH OUT - 3 x 15
9️⃣ SAP - 3 x 15
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The key to this is consistency, stay on it and get your shoulder back!!
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Love you guys!
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Trevor B
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I saw the chin-up bar in the thumbnail and thought that he was going to be hanging from it. I learned from a comment on another video that simply hanging can fix a winged scapula. I tried it yesterday, felt immediate relief and notice even more of a difference today. I suggest trying it.
As a Registered Occupational Therapist, this stuff is golden. God bless you brother 🙏🏼
Right because an occupational therapist is qualified to do what a PT does? Go show someone how to tie their shoes.
cry @@mmayojr
One of the stupidest things I've heard. OTs work on shoulder, elbow and hand rehabilitation as well. Educate yourself before yiu sound like a moron@@mmayojr
1:40 PEC MAJOR RELEASE - 2 minute hold
2:06 LAT RELEASE - 2 minute hold
2:29 RHOMBOID RELEASE - 2 minute hold
2:45 PEC MINOR RELEASE - 2 minute hold
2:55 LEVATOR RELEASE - 2 minute hold
3:13 BANDED SCAPULA SWEEP - 3 x 15
3:37 PROTRACTED BAND WALK - 3 x 15
3:51 PUSH UP PUSH OUT - 3 x 15
4:06 SAP - 3 x 15
On the second test when he said your head should drop to the weak side , both of my sides are weak and my head stood it’s place
1-4-8
Thank you
Anytime I have a problem, this is the guy I look up!
same
No cap. Real hacks, real results
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
Seriously
I see a winged scap video and I click it.
lmao same 😂
Hilarious bro omg 🤣
I am suffering from six months😢
Lol same here 1 yr already
I've been watching your videos because of my daughter. She has scoliosis and I'm always looking for something that can ease her situation.
I can't believe this guy doesn't have a million subscribers . Best channel anywhere for getting over pain you are experiencing related to muscle skeletal issues. I wish this guy lived in my city so i could go to his clinic.
You think his channel is good then you should check out The Squat University
Realest human on TH-cam.
So glad to be absorbing your content Sir.
Love from New Zealand 💯
I've been to several doctors and therapists looking for a cue to fix my lower back and shoulder. I was close to getting used to the pain, because none of them helped me out. Finally Mr. Bachmeyer fixed it. I cannot thank you enough, Sir.
Which one of these was the solution for you?
Trevor is the man! all of his videos have been pulling me slowly out of my defunct body mechanics, starting to feel human again...who knew youtube would be better than my docs and PT combined..smh but thank you to trevor for keeping it real!
Hey how's your scapula
Thank you Trevor. Been a fan for years
Great tips. I’ve been dealing with a winged scapula for YEARS. Can’t wait to give these a try. Appreciate the videos!
Has it improved
Has it improved
has it improved????
4:11 if u don’t know what perpendicular is u have a problem 😂😂❤️
Dude, I can't even explain how great this video is.... Keep up the good work and addressing issues that nobody else does.... Thanks
I don’t know what’s more majestic, this video or Trev’s beard hmmmm haha
Both? Both
THANK YOU for keeping the comment section on
I've suffered with scapular winging for over 10 years. Like even saying that is unreal to me. For me to do this in going to need to join a gym. Either that or see a functional doctor for assistance. Thanks for this man
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
Good to see you back.
I felt my muscels the First time After 3 years back there in my shoulder, gonna do this every day hopefully it becomes better
Thank you man
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 Have you been doing the exercises and is yours better? I've had a winged scapula over 10 years and went to PT for it. PT didn't "cure" it, but watching this video makes me motivated to try again because Trevor gave a better explanation and more exercises.
@@maryshepherd5736 did it work?
Trevor have you got anything on "lateral Scapula winging" where the trapezius is the issue not the serratus. Medial scapula winging seems to be the only condition of 'winging" TH-camrs cover".
Spinal accessory nerve not the serratus anterior nerve innervation.
The blades flare perfectly symmetrical - lateral and out on both
Sides.
Did you find any fix?
You’re the best, thank you for all the time and effort you’ve put forth over the years. I look up to you sir.
I believe the initial tests are legit, this could help so many people. Great breakdown video!
Yup that’s exactly it thank you so much been fighting this problem for so long! You are awesome
Awesome Trev!
You've helped me so much over the last few years!
Great videos. 👌🙌. Keep up the great work dude!
Youre the best fitness youtuber ever
Cuz your stretches really work. You helped me free up my stiff knee by stretching my psoas. I never knew. Bless you
Thanks Trev. Ive been one month almost on level one of the shoulders. My hip is pretty jackef and have been running some of your stuff for that. Any chance you might do a 3 step hip program as well? Thanks again for being so giving on here. Ousss.
what a fucking video, this is the only winged scapula video that actually fixed it for me! I really appreciate it!
Great to have you back Trev, we appreciate you brother 🙏🔥😎
Thanks so much.
this has been the most comprehensive guide that helped my entire shoulder structure.
awesome video man. helping me recover from the weakness in my scapula from a pinched nerve in my neck. I just want to be able to train heavy again 😫
How did it go for you man?
exactly what happened to me!
Thanks again for the info. I had rotator cuff surgery 9 months ago, but i have been experiencing scapula pain lately at night, and sometimes much of the day, along with pain going down to the elbow sometimes. Think i'll give these tips a try !
Been using your videos Trev to try to find out why I have insane pain and tightness in my bicipital aponeurosis. I cant do pull OR push workouts anymore. I tried some of his stuff and have been doing lots of scap exercises and stretches. And now I can say that I have pain in my shoulder that I've never had before. Thanks Trev!
Bruv, this stuff is gifted next level!
Truly fantastic work highly innovative. Well done mate you’re a credit to the industry. I only hope that if they don’t reward you social media will !
The pec minor stretch was exactly what I needed. Great cues too.
Your videos crush, or a better term is smash. Thank you for the effort and cranking out valuable and immediately applicable content!
Really detailed information.......best one I have ever seen.....Thanks a lot......and you got a Great Physique there👍👍
I’m extremely grateful for this guidance and I gotta say thank you
Great content, the best out there! You just fixed my midback in 2 days of stretching after I could barely move.
Thank you for existing, if it werent for you my shouders, low back wouldn't be the same.
First place I go once I get injured.
Very good exercises. I am trying them now and hopefully it will also help with scoliosis and the upper pain
The lat release stretch was super helpful! Just what I needed
Thank you for al your helpful rehab and prehab Videos.
Those releases 🤌 amazzzzing!!
Thanks Trev. Great as always
Good information, thanks again Trev !
Could you do a video on building BIG and bulletproof shoulders? Thanks.
Thanks Trev, your videos help me a lot!
Wow... thank you!
Thanks for confirming my suspicions
You rock, Trevor! Thanks for these videos. Not sure how often you get to check out these comments, but I’m hoping you might answer my question here? I’m assuming that these are ongoing exercises that must be done until the imbalance is corrected. But I am also looking at one of your videos for correcting flat feet and I’m not certain if I need to do the fascia release exercises regularly or if one session following your directions will do it. Please clarify? Thank you, man. You’re a godsend!
Wow! Game changer. Thank you sir
Golden!
Thanks bro I really needed this.
Thank you very much Trevor
Another AWESOME video!
thanks man,needed this
Always good info
great vid
Rock star!
Hey there. Pretty sure this has to do with a long thoracic nerve issue as well. When I do these stretches I build tingles and a feeling of numbness down my arm. Should I continue stretching / strengthening ??
Some wonderful content
Do I need to do on both side?
Should I do it every day?
Do I need to be on a caloric surplus in order to gain result or should I be in a deficit or diet doesn't play a big role in fixing winging scapula?
I don't have a band, can I do some other alternative workout to replace the band exercise?
Should I experience any pain while doing the workout?
Should I continue those exercises even when the scapula is fixed?
Sorry if I ask too many questions! Haha
Dude you rock!
T-Daddy you the best thanks man!!
you're a total badass!
AHAHAHAHA I died when he said if you don't know what perpendicular is, you have a problem- that was funny
Can you post a video about the stretches
We should/shouldn’t do
Wing and scap right side.. right shoulder pain, right elbow pain. Right shoulder rolls forward and down... have Thoracic outlet issues and get botox to relax the muscles around the clavicle and put less pressure on nerves. The upper portion of pec doesn't really work due to botox. I'm going to work at following this video for a week or two and come back with some follow up.
How did it go?
Have exactly the same issue but on my left side. Rolls forward and winged scapula on that same side
I have elbow pain like hell does it work ?
It went well... traveled to the DR in Feb.. lean and strong and feeling great... back to training... nope.. umb hernia... I've had a few months off... just following women who try to correct diastis recti after pregnancy... and walking... hernia hasn't been an issue for 3 weeks with new found pelvic floor and core strength.... so I'm heading back into training and simultaneously working on the scap, shoulder, and elbow. Weak as shit... but everything is getting better daily... including strength and pain... it just sucks that At 44 I got close to the best shape of my life and then a little hernia poked out.
@@veloxversutusvigilans4133 damn man hope you get better , so basically it works if you stick to it right ?
So for the second one which do I know is the bad scapula?
Thing is : Its important to identify the CAUSE of the winged scapular. For instance I took a fall skiing years ago and as I was flying forward through the air I decided to take the fall on the side of my left shoulder, thinking my chunky shoulders could handle the hit. Well - I ended up with a number shoulder which after 6 weeks turned into a frozen shoulder. Had xrays and nothing was damaged seriously. But over time Im convinced I developed calcium in the capsule. I tried get capsule water blasted so to speak to free it up - and tried every band exercise on youtube. If I lie on my back, with both hands behind my head, I can take my right elbow down 90 degress and touch the groud, but left arm I cannot touch ground. The scapula issue I have is therefore a result of this problem with my shoulder because its obviously impinging my scapu;ar from working properly and over time its goten worse - and therefore any of these exercises in your vid just wont help. Do you have any vids on frozen shoulders ?
Work the different planes of your rotator cuff. Barbell, bands, cable etc
Imma order some bands just to fix my winged scapula
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
Thank you.
i dont have time for this stuff i got work to do every day starting 4.30 in morning repairing machinery and i finish just on dark then i start doing inside projects till 11.00 at night but this Winged Scapula a real pain every morning so i have to do what i do every day is work to ease the pain
This is great stuff. Been following this for a week and I’m noticing improvement already. Just one question. At what point will I know it’s ok to add in some other exercises to fix the issues I’ve developed as a result of my weak serratus anterior and the tightness of the surrounding muscles?
Yeah. It’s tough to know the proper steps and how much to do. The shoulder is such a complex joint that there many possible problems to try to fix. One problem seems to lead to another.
I can’t stand CrossFit.... but I love this dude... I’m conflicted.
I am building my gym inspired by your videos, can you please link to the bar and cage that is shown in your videos?
How long did you guys do this consistently to see results?
This was a very helpful video. It has helped eliminate bad pain I was having at night, but the winging doesn’t seem to be changing/getting better. How long does it typically take for the shoulder blade to align properly? I’ve been doing these stretches and exercises for about 10 days.
I’ve read that it can take up to 6-8 months. Keep going at it
Hi, EVERY video I have seen that you made is amazing. May I ask for two things, PLEASE! 1) Get a good quality microphone... it is a shame for this wealth of information not to be documented properly! 2) For this video, would you please put a PDF file or do it again as many parts are not very clear for me and I do not want to pass it by.
Thanks a million for your time and effort
Thanks Doctor, i have a question please: for how long/ how frequently should we do these exercises ? Thanks in advance.
I feel like the exercises are the one that will actually progress to anything. The stretches don't do anything by themselves but maybe prepare your body for the exercises that come after.
Great information, I want to know how long it will take to improve 100% like before and I can start doing bench press again without impingement?
God bless you
Been two months since I realized I somehow unknown injured my right shoulder. Had aching pain in my shoulder to my arm. Then realized my scalpia was winging and my arm was hard to lift over head and without any pain but did have stinging burning when reaching down kind of stretching in the lat area which is now gone. I have no pain now and can do a full back workout not as heavy as normal but decent weight. I’m going to try your exercises and hopefully cures this sht. Was doing pt but stopped do to I can do the same sht they had me doing at home less 35$ a pop.
Torso parallel to the band?
I think you'd be the most famous PT on youtube if you got a god damn camera set up Trevor.
I love the protocols that Trevor comes up with, but I haven't seen any recommendations on how often to do these mobilization drills. Has anyone got any information on that?
Bro thanks
Do you do all the exercises in one go ?
Hi, do you have to do this on both side or just injury one? Thanks
Should you use the exercises for one arm only?
PLEASE ADDRESS THIS:
I've notice in almost all of your winged scapula videos, you say that the drills work for pretty much everything except a long thoracic nerve dysfunction.
MY QUESTION TO YOU:
What do we do if we our winged scapula is caused by long thoracic nerve dysfunction? Can you please make a video on this topic?
you go to a fkn doctor thats what you do
You’re a national treasure
I loved the cheeky little two minutes fingers, very endearing haha. Great video, gonna try these stretches right now!
Question man. If we have any of these things wrong. Shoulder/tight hips/knee whatever the case. Should we do these corrective exercises before/during/after or on off days. Thanks
It worked for me the first time. I tried pushing against the wall like this 0:31 after all the exercices and my right shoulder blade hardly moved. I did before and it popped out. How many weeks do I have to do this to get rid of the winged scapula?
This guy is the messiah
Just sent this to a client!
What do you do if one side of the Scapula is clearly higher than the other?
The 2 min stretch time is key.