How to Fix Scapular Winging
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- เผยแพร่เมื่อ 4 ต.ค. 2024
- Learn the step by step process to fix this problem! The most common cause of scapular winging is a poorly functioning serratus anterior muscle. In today's video you'll find a unique way to work this muscle (and learn why other exercises may not be as optimal). Big shout out to @ecressey for the cue on the 3 R's!
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How to fix scapular winging: isolation exercises targeting the Teres, infraspinatus, supraspinatus, and the rear delt muscles. Strengthening these muscles will roll the shoulders back and down into a more neutral position. Winging can also be effected by your body being in extension. If you have QL/psoas pain then working the glute medius, adductors, and the lower transverse abdominals near your groin, and your obliques will stack your pelvis under your rib cage putting that shoulder in a better position to target those muscles and take tension away.
After 7 years of mind numbing pain from a rotator cuff injury and scapular dyskinesis and the muscle compensations that came along with it, this worked for me.
Depending if your winging is a response to a rotator cuff injury, it takes 2 months to really notices progress and 4-12 months to get as close to 100% as you'll ever be.
Dude, you’re a blessing for humanity. Thank you and best regards from Germany 💚💪🏼
You're so welcome!
Yes he really is 😃
@@SquatUniversity sir give me ur email id or number i want talk to you...
@@SquatUniversity 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
Couldn't agree more!
I seriously thought my shoulder blades were just different than other peoples
Bro same and I everyone thought it was impressive as a kid but I knew it wasn’t good once I started seeing these videos😂
I have been dealing with this since 2011 because I fell from a 2nd floor and landed on my back injuring my scapula and refused surgery. After doing this exercise my scapula mobility has improved more than 50%, this is just crazy. I have tried everything under the sun and this is just gold. Thank you!!! Salute from the Dominican Republic
Trying this asap
Y como tu te caíste del segundo piso loco ?
Man o man!!!
I have been in pain since 2020. I thought it was covid. Got to a point where I was sure the pain killers would cost my life. Came across your channel and I cannot explain to you how much it has helped me.
I cannot thank you enough.
I am telling every soul I know about you!
Thank you sincerely
Eugene
In which shoulder u uad a pain
Man, doing the banded version of this exercise instantly improved my scapular winging like its magic! Much respect
What band did you use ?
Dr Aaron literally has everything I need to start moving more efficiently. I’ve been dealing with a bunch of issues from a winged scapula and a weak anterior deltoid affecting my bench and causing pain, to an ineffective squat which ended up hurting my knee permanently. Dr Aaron has helped me so much with his videos.
Wow. This really was the missing link for me and my shoulder. No more anterior shoulder pain and no more winging. The rest of my back and hip issues improved slightly as well. Holy kinetic chain, Batman! Thanks Doc
How long did it take to fix the winging?
andrew please answer
@@EizengoldtI’ll start and tell you how it goes myself
@@lewisbaxter5552 thanks Lewis, I'll start it too and get back to you in a months or weeks
@@lewisbaxter5552 yo lewis how its going did u feel a little better now?
You really are the faking best in the world man !
I've had shoulder problems for year plus, after watching all your videos about scapula, shoulder pain etc.. i can proudly say i am pain free.
been struggling with scap wining for a long time. thank god for this video!!!!
You're so welcome
You truly make the best videos Squat University. I cannot thank you enough for leaning me about Shoulder Stability, Banded Kettlebell Pushes and this. Its literally gonna save a person like me years of pain and suffering.
You are a blessing from God. I am 54 7:21 year old not exactly a gym rat but more of a home fitness otter for years. I have pretty decent physique and fitness strength but had this shoulder issue for years. A heartfelt thank you.
Just miming the wall roller exercise while following the cues gave me a satisfying pop in my back and no grinding feeling at all reaching up. Awesome
This might be the final piece to me being pain free. Thank you.
did u fix your problem?
Does this actually fix scapular winging?
Thanks for the great instruction in this video. I’ve been dealing with this area for
over a year.
You're welcome!
did u fix your problem?
My man looked so happy when he lifted that weight without pain, so good to see someone overcome a hurdle like this
I've been having chronic shoulder pain for a few years now. I've been going to military physical therapist and they have no idea what my pain is. After doing this, I've drastically have seen a change in pain management. Thank you Dr.
Finally, a solution to my pains. 😢. Happy times are ahead now that this is solved
Ooo manh... Tnx very much... I were a great swimmer and tennis player before my disslocation.....😢 and im back on my track bcoz of you... Thank you bro.... You dont understandhow your free content make my life happier❤
Watched to see what I might be doing wrong. The wall slide really activates my scapula with just 2 sets of 20 slides. It’s a great exercise and really helps!
Edit: I learned this in physical therapy after sustaining a rotator cuff injury due to my scapula.
Did u fix ur winged scapular?
@@h.happy0i would assume he did but i cant feel it in mine cause my front delt takes over and hurts lol
jesus I've been digging all day to figure out this scapular thing and this is the first guy I can actually understand
Rotator cuff pain while bench pressing, would be good, I've seen it asked before so I know I'm not alone
You may have a tear. I tore my shoulder labrum without having a defining moment of when I got injured, my shoulder just started aching a lot
@@craig6351 I don't have any pain or anything mate, though I have in the past experienced it, it's something I've seen asked in the past and have been curious myself, though it's absent in all of Aaron's stuff
@@LeeH3nson check out smashwerx on Instagram and TH-cam, he’s got a lot of content on shoulder issues
@@craig6351 I know Aaron does too regarding the overhead position, I have both his books etc but if Aaron wants topics suggested to be covered, shoulder issues while benching Is my suggestion. Cheers for the suggestions though mate
@@craig6351 did you require surgery ?
the best scapular winging video. it works finally...
Real question @SquatUniversity ..
Do you realize how much help and what type of impact you’re making with you’re information? Also, how do you feel about that? Thank you for providing such valuable content!
I just want to help as many people as I can - I'm honored to hear you're enjoying the content I make!
Im legit fighting back tears with excitement (might be amped by the preworkout starting to hit) ahaha. Cant wait to get over this distraction and back to both pushing and pulling confidently!
My right scapula is fucked up and it hurts, how is yours after this exercise? did it help?
@@sant0s93 unfortunatly no I have delt with winging and inability to flex one lat. I broke a clavicle 2 years ago (and 5days) ago... i think Im dealing with nerve damage to the long thoracic nearve... This vid is great stuff regardless!
@@samjabaji1726 That's unfortunate news, hope you get better and find relief in the future.Thank you for the response.
Does your scapula wings up while bench pressing? I think I might have a week serratus and dominant trap
@@samjabaji1726 Has your damage to the thoracic nerve gone? About 18 days ago, after the sport, my wings appeared. Doctors said it was because the long thoracic nerve couldn't work the serratus muscle. I have pain and discomfort in my right chest arm and back. How was your process, did you get rid of the disease?
Let's gooooo iv been waiting for this video. Appreciate it man.
Glad to make it for you!
Dog this is the only video that has actually made me understand what’s happening back there bc i can feel everything happening and I’ve come the the conclusion that the reason my left pec is bigger than my right (even tho I’m right handed) because of my scapular winging but I haven’t been able to visualize the bodily mechanics of it and thanks to this I know what’s happening and I know the exercises necessary to fix this, the only thing I’m concerned about is I’m not quite sure if my scapular winging is a result of injury or a result of a long thoracic nerve impingement
5:53 best feeling ever
I like how Aaron also explains why/how and what and not just showing the exercises!
I’m definitely gonna try these. I’ve had scapular winging for years after a bad car accident. I really hope this helps
Did it work ?
Thank you for providing these great exercises ! Can you please provide info regarding the following : 1. How many sets / reps for each exercise? 2. How often should we be doing them ( ex : daily) ? 3. What is the expected time to fully recover & NOT have the scapula winged anymore? Thank you
Bruhhhhhhh finally, sweet relief. Thank you brother 🙏🏽
The first two common exercises.
1. Serratus punch up with dumbbell
2. Serratus push up
I prescribe these exercises to patients, but I add the upward rotation component where on the serratus Punch Up I will have them protract their shoulder, stay in the protracted state, but then slowly bring the dumbbell overhead In a slow controlled pain free motion. For the serratus push up, I'll have them start the serratus push up in a tall plank position, stay in a protracted state and then have them rotate into a downward dog position. I will also use the foam roll exercise you provided, with a resistance loop around their wrists isometrically contracting into external rotation while they roll up.
I've tried seratus push-ups many times but I still have this problem. Do you know any other way I can fix this? I hate taking off my shirt in public.
I limped for many years due to extremely painful warts on the bottom of my right foot (thankfully now removed) causing a slew of instability+injuries to the right side of my body, every stabilizing muscle on my right side from my ankle to my neck has been ruined and this was so helpful for strengthening my right shoulder again
Thanks man!!! Im gonna try it
2 reps and my left serratus already is cramping up... Yep, I definitely need this Excercise
did u fix your problem?
Did u fixed the problem?
Yes it definitely help, although i also needed to work on a tight upper trap und weak lower trap, and the weak serratus
@@maikjansen2332 so is it in place?
I've been waiting for you to talk about this doc, thanks. Please tell us more about the upper body, keep going you're great 😃
You got it!
did u fix your problem?
@@socloseagain4298 Not quite, honestly I didn't put a lot of effort in it
@@rewtru8273 Oh no 😢
been needing this for a while thank you
You're welcome
holy crap. thank you so much. post murph and i've never had pain that came from this. so glad you exist!
i was told this was because of my neck muscles… this dude just changed my life
reach (arms), round (upper back), rotate (shoulderblades by moving arms up)
I’ve felt for a long time that i have less control of my left ”elbow” thinking it was bc my left arm is weaker than my right, but I think this might be the main issue 👍🏼 Gonna try this
Exactly what ive been looking for my back, shoulder and arm pain. Thank you Dr. Aaron.
Did it work bro?
@@youssefmohamed3603 Well i recently realised my scapular winging was caused by a previous injury on my rhomboid which these exercises along with others and some massage helped fix.
This man keeps on giving. Thank you 🙏❤️.
Squat University is a must follow for anyone who is avid about weightlifting! Best warmup/rehab content on TH-cam! Does anyone know how many sets/reps of these are recommended?
As much and as often as possible. It's about teaching your system to activate the muscle correctly, so the more the better .Do it for 2 mins, 2 x daily for example.
I can’t wait to try this. Thank you so much. I’ve had scapular problems for decades and the pain is always there. I’m constantly rolling my shoulders because it feels like one of them curls further in
Did it work bro ?
@@youssefmohamed3603 among other things, yeah. I’ve done a lot to try and improve my posture and scapular strength. In all honesty, scapular stretching exercises, weighted rows with proper form, and dips have really helped to strengthen and stretch those areas. I’m still kind of hunched on one side with my right shoulder rolling forward but it has definitely gotten better
All your videos are a great help for us all. Much appreciated
Again you amaze me with fantastic content.
i think this dude just fixed my 2 year long problem pt’s couldn’t fix
Again, pure wisdom & good vibes! TA 🙏🏽💚
solution needed 😭
tight upper trap left side , grinding sound while movement and pain from neck to mid back
Literally same lol
Doing the Prone Y's on an exercise ball helped.
And using a small exercise ball pushed up and rolled against the pec on a wall
let me get in an idea here: i think doin this exercise with one side only, is a easier way to address the target muscle. So try to do it with the band still but just lift the not working arm to the side and roll with one arm only. Like this u can also extend more and have more range to work. For me especially this variation worked way better
Great video man. Having someone else to assist is a dream.
Great stuff, been doing the scapular Pushups and found they helped, but I want to take it to the next level so will try this one as well 👌
I am from Argentina. Here the "professionals" are pretty ignorant. Your videos have helped me more than all of them together.
Brazil too, it's really horrible.
@LarsRyeJeppesen south america curse
Keep up the awesome advice. Thanks for your great tips. respect
You're so welcome! Thanks for the support
Love these vids. I can only repay you by sharing this to more people!
Some amazing content as usual. Your videos are always useful and debunk a lot of what I hear
Any tips for tight calves and hamstrings? Almost at the point they meet?
Im not sure why, but this cured the nerve pain in my thumb and first finger. Thanks
could be that the moved ligaments and/or scpula was pinching on a nerve and resetting them fixed the issue
@@gwench9657that makes sense. Yeah it was a weird discovery because I was trying everything to get rid of it for months and this exercise is the only thing that worked. Everytime I felt the pain I'd do it and like magic it'd go away..
I managed to activate my right scapula. I've been told it wasn't fixable ever since I was 9. I'm 25 and it seems to be moving. Thanks
Great video! Just a quick question, for optimal activation of the serratus, should you stretch the pec minor (I have rounded shoulders) for 2-3 minutes before doing the exercise and is training 3x per week enough to see improvement in serratus activation.
i would also like to know
Do it every alternate day and yes stretch/lacrosse ball your pec minor before doing it, according to my physio
Yes stretch the pec minor. Also Upper trap and Lats may need attention too.
This man is a treasure.
Hell yeah. I was doing PT at KP and they had me doing the 2 wack exercises that you showed at the beginning
Thank you man, I always felt my pec just take over and it made no sense for my serratus anterior
I love this guy man
Arm band with foam roller at wall really helps
Had this all my life. Used to use my back tallons to hook the back of the chairs at school to keep my sitting up without effort 😂
How often should I be doing this?
Probably as often as you would train other muscles. Maybe a weekly 2-3X frequency
Great podcast and videos! Thank you for all your time!
dispo aced my rib from my back and haven’t been right since then. my backs always tweaked and hips have started to get to be a problem too. getting a str watch and slight workout in very often to try to combat it but it’s hard. i think this video will help
Such great stuff man. The scap wall slide was too easy so will def try the added band!
💪🏾💪🏾good video very informative keep up the great work I need to improve my squats badly slowly but surely ima get better💯💪🏾
Thanks for the support
@@SquatUniversity your welcome💯💪🏾
Thank you for the video! Very useful! Just one question though.. What do you recommend for this exercise in term of repetitions, sets, etc? :)
i needed this
Once I found out you were a physio sharing extremely useful info, I felt stupid for not subscribing earlier.
You are amazing. Thank you for what you do ❤
Thank you ❤
Love form India 🇮🇳
you're the man!
I got a labrum repair done in 2012. Since then, I have always had impingement in the front of my shoulder. Went to two surgeons, both advised surgery. Went to 6 physiotherapists, no one could identify the issue. I started doing wall slides after buying your book. Noticed a drastic improvement in 2 weeks. Saw this video where you mentioned impingement symptoms result out of a weak serratus.
Thank you for saving me after 12 years of trying to fix this. Words cannot describe how important this is to me.
Quick question: is there anyway to add resistance to wall slides. Can I hold light dumbells while doing this?
Add a resistance band
Immediate difference thank you
How often should I do this exercise to fix it? Or does it stay permanent once it works
This is excellent. It has taken me decades and several Drs and PTs to diagnose why my R shoulder impinges when lifting. Can I do wall slides without the roller?
Love from India,assam❤
Been dealing with this issue for about 6 years now. Finally trying to fix it properly and hoping this does the trick. Been doing a lot of the 90 degree exercises but my issues are overhead.
Can this be done daily and along with other weight training or should all that be put on hold?
Thanks
you fixed it yet? and if yes how long did take and did you go to the gym
I did this to see if it was my issue. Whole entire armpit and rib cage cramped up. First time I felt those locations in a few years. Must be it.
the serratus wallslide is better than the serratus punch for sure. however the serratus wallslide can be hard to do correctly. the instructions to do it are like several minutes long so you know it's hard to do right
I have no idea how to do the 3rd step. I’ve shit control of my scapulas and they are protruding like crazy
Foam roller exercise did wonders for scaps. Wonder if in time it will cure my tennis elbow
Scapular winging
What if it is long thoracic nerve palsy.
How to diagnose and treatment for each Serratus ant., Trapezius and Rhomboids palsy.
My son has a problem with right winging during scapular retraction. It's normal the moment he protracts it. The moment he retracts the scapular wings out vertically protruding.
I feel if u have it on one side doing movents where u use both arms can be less affective
Nice video Dr Aaron
It's difficult to not engage the upper traps while doing this exercise
Great video doc, do one for ulnar side wrist pain 😬
Thank you so much for your videos ❤
Thanks for the info. Please, how many reps do I need to do? How often? Daily?
Really clear information !!
great exercise, will add to my routine for sure!
How do you increase resistance? Can I hold a pair of half kg dumbells?
I have a friend i will suggest this to thanks