Since becoming a coach in 2005 I've seen so many people misunderstand the simple strategy behind scapular winging. And the videos I've seen on TH-cam although are factually accurate, don't address the bigger issue "how do you include this into an already busy training schedule". Hopefully these 3 workouts answer that for you :)
@@ixcoatl0013 i still do fitness and lift weight and do all of that kind of sport while having some wings. Idk but i dont really had anything in 2 years
Finally, a video that clearly explains how to incorporate all the facts into a step by step routine. This is a godsend after spending hours researching the best methods to fix the winging but going around in circles and being completely unsure of how to go about it the most efficient way. Thanks for doing this mate 👍
You're absolutely welcome! I'm so happy to hear someone say that because that was my exact intention! Getting told to do this and that exercise blah blah you just get so confused 😵💫 How the hell do you put it all together!? I hope this helps man, if you can't get it all done, just do what you can and as you learn the routines you'll fit more in. The first few times you do anything like this there's an element of 'gotta re watch that part again' that makes the workouts take a while. But once you know what to do it will take much less time :)
@@UnityGymOnline amazing stuff man, and thankyou for your response I really appreciate that. I do have to ask out of curiosity. I've started on workout 2 as it's the simplest regeme on the vid to start with. But what the point in doing the flexibility exercises with glutes and stuff. Like the butterfly lifts and splits. Does that actually aid with fixing scapular winging?
@@_marcus_9347 no, that does absolutely nothing for scapular winging. But in exactly the same spirit as this video, it is critical for overall performance. In this video I talk about not just fixing scapular winging, but all shoulder imbalances. Well, once you've dealt with your shoulders, or whatever other pain points you have, one day you're going to notice that your flexibility sucks. That's what more people come to train with me for than anything else. So you're looking at example UMS workouts. In every one of our workouts we train strength and flexibility in a 1:1 ration so people get strong and flexible at the same time. Plus they fix old injuries via the processes outlined in this video. In my opinion, it's important to train like this as very few people can workout for longer than an hour on an ongoing basis. So in that hour, I want to get strong and flexible, not just strong :)
It’s lower trap weakness in most cases,,,prone horizontal movements isolates them well,,,prone horizontal presses palms down or neutral hand positions are very effective, not to mention upright band pull-aparts and/or external rotation with bands or weights
Appreciate the video. I hit a tree while mountain biking and started winging pretty bad. Couldn't do a pushup, lift my arm all the way overhead. X-ray/nerve conduction study said nothing was really wrong structurally or neurologically, so I hopped right into PT. I really appreciate the PT that helped me to rebuild my stability and mobility, but I don't think that any of those isolation movements would be that helpful in a long term (hard to program into a comprehensive plan, pretty awkward to progressively overload). I got to the point where I could start lifting again and started doing compounds with good range of motion (especially taking the scapula through the various motions - retraction, protraction, etc). One of my favorite ways to fit in some extra serratus work is to do ab rollouts (i.e. ab wheel). Beast of an exercise.
@@tammyshui My shoulder is feeling great now. Getting back into the gym and working on my upper back and hitting those scapular movement patterns was and still is really helpful. I spent a bit of time working on overhead pressing, which was similarly helpful.
@@nmnate appreciate your reply. Good on you for your consistency even after getting better. Also good to know there’s hope! I’ll keep working on my shoulders. I have a doctor’s appointment tomorrow morning for my scapular winging. I might call to cancel
@@tammyshui I think having a closer look at my shoulder by a doctor was a good diagnostic tool. I just had to go to a specialist (orthopedic surgeon with a sports background) to verify that I didn't have an acute injury.
I am happy i found this video because i couldn't find exercises that would allow somebody who has poor strength like myself that has became a habit over years due to ignoring the injury. My biggest issue is extremely poor mobility in my left shoulder and scapular area. Are there any stretches you recommend?
There are, but I can't explain it all on a comment. And I'd have to see how you move so I could prescribe the stretches that you need. This is why following a custom program and getting coached is so valuable. We offer that for an affordable price. Check out the UMS online coaching here unitygym.com/ums
hi mate, I'm sorry I don't understand your question clearly. The 20 minute mobility routine has nothing to do with this Scapular winging video. Could you clarify your question please?
Good day, two questions: - I don’t see a ‘contact’ tab on your website? How do I get hold of you? - I don’t see your app in the Apple App Store. Is it available for iPhone?
hi there, if you scroll over the 'about' you will see 'contact'. The app is purchased through our website by clicking any of the links on the home page. Once you sign up you will be prompted to download from the app store.
Hi, thanks for the video, it addressed my concern of analysis paralysis after watching soo many ytube videos. Could you pls tell me that if i do these 3 days in a week, is the strengthening of chest, back, shoulders taken care of and for the other 3 days of the week, should i just focus on lower body strength + upper body flexibility?
I'm from Indonesia, I don't understand the discussion in the video, the 1,2,3 training program is done simultaneously in one day and then three times in one week, what do I need? I need help?🙏🏻❤
@pwmemories9191 do the workouts in this video for four weeks. After that we will need to create a custom program for you using periodisation. When you're ready for that, join our online personal training here unitygym.com
It's different for everyone. Some people in 12 weeks others in 12 months. It's best to view your training as a journey not a destination. That way you just keep getting better and better. If you think of a training goal as a destination It's very hard to stay motivated.
I am a 15 year old and have scapula winging but on one side it is greater than other. I don't have the exact equipment shown in this video for some exercises so can I skip them for example pull up
good evening maybe iam too late for this video but i also have scalpular winging and i really suffer from because i think i have immense shoulder pain on the left side is this also the right thing for me to fix this ? i also cant really worktout anymore because i feel huge imbalances in almost every movement doctors doesnt even look at that say to me i should go to the gym and eat more...
It's never too late to start making changes that can improve your well-being and address issues like scapular winging. Scapular winging can indeed contribute to shoulder pain and imbalances in movement, making it challenging to engage in workouts without discomfort. Your experience of not being taken seriously by medical professionals is unfortunately not uncommon, but there are effective strategies you can take to regain strength and balance in your movements. Scapular winging often stems from weaknesses or imbalances in the muscles that stabilize the scapula, including the serratus anterior, trapezius, and rhomboids. Simply "going to the gym and eating more" without a targeted approach might not address the root cause of your issue. This is where the Unify Movement System (UMS) comes in. Our program is designed to build strength and flexibility across the entire body, with a special focus on creating structural balance and addressing weaknesses that can lead to issues like scapular winging. Through a combination of strength training, mobility exercises, and corrective strategies, we can help you work towards eliminating shoulder pain, correcting imbalances, and getting back to a workout routine that feels good and is sustainable. Moreover, our approach is personalized. When you join the UMS Tribe Membership, you'll have access to custom programs tailored to your specific needs and conditions. We understand that each body is unique, and generic advice often falls short. With our coaching, you'll have guidance every step of the way, ensuring that your exercises are done safely and effectively, progressively leading you towards a stronger, more balanced body. We also incorporate periodization in our programming, which means we'll adapt your exercises as you improve, always keeping you challenged but safe from further injury. It's about building a foundation of strength that supports all your movements, ultimately addressing issues like scapular winging at their core. You don't have to navigate this journey alone. I encourage you to give the UMS Tribe Membership a try. Start with a free trial, and see how a structured, holistic approach to fitness can change your life for the better. This is your path to not just managing or living with shoulder pain and scapular winging, but truly overcoming it. Join us, and let's start working towards a stronger, more balanced you. Click here to start a free trial: unitygym.com/ums
@@UnityGymOnline thank you. And the loaded pancake is an extremely hard exercise requiring mobility and flexibility most people wont be able to do it What do we do?
@@imran-ic6gc There's two main ways you can regress the loaded pancake. 1. elevate your butt anywhere up to the height of a flat bench 2. if elevating your butt isn't enough of a regression, bend your knees so your feet are flat on the ground Both of these shorten the hamstrings allowing you to keep a straight back and perform the dynamic stretch.
Coming from a person who once had a bad posture, this is relatable, constantly watching videos on different stretches and strengthening until you don't even know which to do first, my posture used to be worse, now it is much better, but I still have winged scapular, rounded shoulders and mild kyphosis, will you be able to help me with that?
It's a real shame that it's come to this because fitness content creators are usually just trying to help people (I hope). But what you're going through is just all too common. Analysis paralysis. I guess it depends what you mean by help you. If you're asking whether my UMS app will help the answer is yes 100% This video touches on the programming in the UMS app, it's very effective. And if that's not what you're looking for then if you do these 3 workouts each week you will see big improvements.
@wertyuiopasd6281 I highly recommend that you don't try to find "the exercise that's works your shoukder blade", and do the workouts that fix shoukder issues. After all, that's the whole point of this video 😉
I hurt my brachialis cause of scapular winging. Scapula retraction and definitely Depression is weak on the right side. Thats why i cant do body weight pull ups. I regressed with Assisted Pull down machine. I can literally feel the Scapula on the right side doin much more work because its so much weaker. The first time i did these my nerves where on fire cause they finally could kinda go back to their original state. Also my tinnitus went away, only when i lay it appears again. It shows my Scapula probably needs daily work until i can do unassisted pull ups one day. For retraction all lateral movements are beneficial i assume? Like Reverse flies, scapula push ups and such. But i also feel like lower lat rows are benefitting the scapula depression not just assisted pull ups and such. It feels a bit depressing that i cant do normal pull ups/downs but its dumb to do these when one scapula is weak and hurt myself over and over again
You're absolutely right that it's frustrating to deal with scapular winging, especially when it impacts your ability to perform exercises like pull-ups. However, turning to assisted pull-up machines might not be the best solution, as they won't get you to full pull-ups because they change the movement pattern too much. In this video, I emphasize the importance of training in a way that creates structural balance. It's not about just choosing specific exercises; it's about following a program that turns your weak links into strengths and periodizes every 4 weeks to ensure you are always challenged and never plateau. These 3 workouts in the video are designed to address upper body imbalances like yours. But I understand that this does not take into consideration your personal circumstances, experience, and specific needs. If you're looking for a customized program and coaching, you can join a free trial with the UMS Tribe Membership and work directly with me to create a plan tailored just for you. Learn more and sign up here: unitygym.com/ums I'm here to help you overcome this obstacle and get you on the path to unassisted pull-ups. You'll be surprised at how quickly that happens when you're following a good program ;)
@@muzyka3151 did you watch this whole video? I give you the exact workouts to do :) These workouts are strength lifting and scapular winging correction all at once
Most people know the basics of fixing scapular winging. Strengthen the serratus anterior, stretch the rhomboids and Levator scapulae ... but there's more to it than that. In all honesty I'm only going to be repeating here what I say in this video. And I said it better than I can write it ;) Did you watch this video from start to end?
I'm 16, I had scapular winging since I was 5±, is it still possible to fix this for me? I discovered the issue when I tried planche leans, I do calisthenics, and one of the movements you need to do in the planche is depressing scapulars (scapular push up basically), and them push your shoulders down towards your lats to engage the lats, when I try to engage the lats my scapula moves out like a wing, and it doesn't let me engage my lat as well as I can on the other side, I only have this on my left side
Then these workouts will be good for you. Personally I do external rotation work for the rotator cuff 2-3 times a week for 2-5 sets :) For healthy shoulders I get great results when I train my inner unit along with my outer unit
I get what he means. It seems at least like some of these exercises have little to do with scapular winging, like the bend knee and loaded pancake. Could u explain what relation these exercises have to fixing our problem? I’m guessing they are not but it’s way to do a full workout while also addressing the scapular winging issue?
@basrahi98 yes that's correct ... the while point of this video is that trying to fix scapular winging whilst ignoring everything else, just leafs to more issues. Every workout we do includes strength and flexibility. Otherwise how will you ever get flexible?
I’ll agree slightly but you’re just making his point. Scapular winging is a confusing and complex problem. Just pause the video by exercise for each week and it makes sense 👍🏼
Video starts at 5.41 for just few mins. I would have bought his program but he lost my trust with all the fluff and sales pitch mixed into 85 pc of this video.
That's an interesting perspective, Adnan. The program I'm sharing here is actually free, and you can download it straight from the link in the description. There's no sales pitch involved. I include what you're calling 'fluff' to provide valuable context and understanding of scapular winging, which I believe is crucial for anyone looking to solve this issue for good. It's funny, I've gotten feedback from plenty of people who've found a lot of value and had real breakthroughs with their shoulder issues just by using this free program and video. But hey, to each their own. Good luck to you, and perhaps consider a different approach when benefiting from free content. 🤷♂
@@nev_max FYI ... a lot of folks want to learn a little more about the UMS (unify movement system) before subscribing to the app ... you can do that here trial.unitygym.com/flexibility-blueprint-p1
Since becoming a coach in 2005 I've seen so many people misunderstand the simple strategy behind scapular winging. And the videos I've seen on TH-cam although are factually accurate, don't address the bigger issue "how do you include this into an already busy training schedule". Hopefully these 3 workouts answer that for you :)
Can I go gym with having scapulla winging and lift wights and train my back biceps etc please reply sir your vidio are amazing sir❤️
Im tired frustrated lost my v taper tried rehab and I’m no seeing improvement
@@krishnapal2640 i got injured bro so careful
@@ixcoatl0013 i still do fitness and lift weight and do all of that kind of sport while having some wings. Idk but i dont really had anything in 2 years
@@krishnapal2640 read my message here above
(5sets of 10)
Workout1
3:19-3:25-4:33-4:41-4:53
Workout 2
5:34-6:14-6:18-6:24
Workout3
6:41-6:47-7:03-7:06-7:09
30 second holds for mobility
each workout 1,2,3 means different day?
Finally, a video that clearly explains how to incorporate all the facts into a step by step routine. This is a godsend after spending hours researching the best methods to fix the winging but going around in circles and being completely unsure of how to go about it the most efficient way. Thanks for doing this mate 👍
You're absolutely welcome! I'm so happy to hear someone say that because that was my exact intention!
Getting told to do this and that exercise blah blah you just get so confused 😵💫 How the hell do you put it all together!?
I hope this helps man, if you can't get it all done, just do what you can and as you learn the routines you'll fit more in.
The first few times you do anything like this there's an element of 'gotta re watch that part again' that makes the workouts take a while.
But once you know what to do it will take much less time :)
@@UnityGymOnline amazing stuff man, and thankyou for your response I really appreciate that. I do have to ask out of curiosity. I've started on workout 2 as it's the simplest regeme on the vid to start with. But what the point in doing the flexibility exercises with glutes and stuff. Like the butterfly lifts and splits. Does that actually aid with fixing scapular winging?
@@_marcus_9347 no, that does absolutely nothing for scapular winging. But in exactly the same spirit as this video, it is critical for overall performance.
In this video I talk about not just fixing scapular winging, but all shoulder imbalances.
Well, once you've dealt with your shoulders, or whatever other pain points you have, one day you're going to notice that your flexibility sucks.
That's what more people come to train with me for than anything else.
So you're looking at example UMS workouts. In every one of our workouts we train strength and flexibility in a 1:1 ration so people get strong and flexible at the same time.
Plus they fix old injuries via the processes outlined in this video.
In my opinion, it's important to train like this as very few people can workout for longer than an hour on an ongoing basis.
So in that hour, I want to get strong and flexible, not just strong :)
@@_marcus_9347did this stuff help u?
It’s lower trap weakness in most cases,,,prone horizontal movements isolates them well,,,prone horizontal presses palms down or neutral hand positions are very effective, not to mention upright band pull-aparts and/or external rotation with bands or weights
…these exercises are good stabilizing accessory movements and will enhance all shoulder and upper body work.
What specific exercises do you mean by these horizontal movements? (Besides the band pull-aparts)
@@luke5442What i found that activated the lower traps well is isometric pull ups (basically holding the pull up position) and y raises.
love what you say about the body being healthy and getting our full potential out of it; not just about body image
that stuck with me
Yep, I think it's something that coaches should talk about more. Glad it resonated with you 😀
This is EXACTLY what I was looking for. Thanks!
You're welcome, so happy you found it useful
This is the thing that I looking for. Thank you sir
You are most welcome
All I Need! Please make more something like this.
thank you
Appreciate the video. I hit a tree while mountain biking and started winging pretty bad. Couldn't do a pushup, lift my arm all the way overhead. X-ray/nerve conduction study said nothing was really wrong structurally or neurologically, so I hopped right into PT. I really appreciate the PT that helped me to rebuild my stability and mobility, but I don't think that any of those isolation movements would be that helpful in a long term (hard to program into a comprehensive plan, pretty awkward to progressively overload). I got to the point where I could start lifting again and started doing compounds with good range of motion (especially taking the scapula through the various motions - retraction, protraction, etc). One of my favorite ways to fit in some extra serratus work is to do ab rollouts (i.e. ab wheel). Beast of an exercise.
How is your shoulder now?
Woah I faced the same problem! Thanks for sharing what happened with you… I feel less silly about my injury now. I hope you’re doing much better!
@@tammyshui My shoulder is feeling great now. Getting back into the gym and working on my upper back and hitting those scapular movement patterns was and still is really helpful. I spent a bit of time working on overhead pressing, which was similarly helpful.
@@nmnate appreciate your reply. Good on you for your consistency even after getting better. Also good to know there’s hope! I’ll keep working on my shoulders. I have a doctor’s appointment tomorrow morning for my scapular winging. I might call to cancel
@@tammyshui I think having a closer look at my shoulder by a doctor was a good diagnostic tool. I just had to go to a specialist (orthopedic surgeon with a sports background) to verify that I didn't have an acute injury.
I am happy i found this video because i couldn't find exercises that would allow somebody who has poor strength like myself that has became a habit over years due to ignoring the injury. My biggest issue is extremely poor mobility in my left shoulder and scapular area. Are there any stretches you recommend?
There are, but I can't explain it all on a comment. And I'd have to see how you move so I could prescribe the stretches that you need.
This is why following a custom program and getting coached is so valuable.
We offer that for an affordable price. Check out the UMS online coaching here unitygym.com/ums
Been dealing with this for 2 years. This problem has also occurred scapula pain, lat, bicep, chest, elbow, and knee pain. Any help?
All on my right side. Created a bad imbalance
Well yes, I have already helped by creating this video that shows 3 workouts for you to do and provided a downloadable program 😃
Should i avoid doing lat pull downs ?
@@Tiburon4 no, just train for structural balance, like I demonstrate in these workouts.
@@UnityGymOnline but can i perform front lat pull down and dumbell press, machine flyes for chest ??
@@Tiburon4 yes you can :)
You legends don't stop! Another great video. Like and share everyone! Let's help these guys get to 100K subs!!!
So great!
Hey Unity Gym,
In your video you say to perform Supinated Grip Pull Up but in the demonstration the pull up is performed with a neutral grip
either option will work fine :)
This is what I need
Hello!
I want to buy your 20 minute mobility routine, will it cover what is in the video? :)
hi mate, I'm sorry I don't understand your question clearly. The 20 minute mobility routine has nothing to do with this Scapular winging video. Could you clarify your question please?
Good day, two questions:
- I don’t see a ‘contact’ tab on your website? How do I get hold of you?
- I don’t see your app in the Apple App Store. Is it available for iPhone?
hi there, if you scroll over the 'about' you will see 'contact'. The app is purchased through our website by clicking any of the links on the home page.
Once you sign up you will be prompted to download from the app store.
Hi, thanks for the video, it addressed my concern of analysis paralysis after watching soo many ytube videos. Could you pls tell me that if i do these 3 days in a week, is the strengthening of chest, back, shoulders taken care of and for the other 3 days of the week, should i just focus on lower body strength + upper body flexibility?
Yes 😃
I'm from Indonesia, I don't understand the discussion in the video, the 1,2,3 training program is done simultaneously in one day and then three times in one week, what do I need? I need help?🙏🏻❤
You do each of the 3 workouts once a week, with 49 hours break between workouts
@@UnityGymOnlinefor example training Monday, Thursday, Sunday?
@@tomasdwirama2807 Monday Thursday Saturday would be better
Can i do other things in gym as well or not , like deadlift, dumble for biseps etc please reply
@pwmemories9191 yes you can do other things, of course!
@@UnityGymOnline sir it starts pain in my scapula what to do next ?
@pwmemories9191 do the workouts in this video for four weeks. After that we will need to create a custom program for you using periodisation.
When you're ready for that, join our online personal training here unitygym.com
How many days require to fix scapula??
It's different for everyone. Some people in 12 weeks others in 12 months.
It's best to view your training as a journey not a destination. That way you just keep getting better and better.
If you think of a training goal as a destination It's very hard to stay motivated.
@@UnityGymOnline thanks you sir 🙂
@@rohitjonwal1451 no problem
How are you so far bro?
Smth I don't understand, why I can't save that video in my workout playlist? Is it intentionally disabled? Am I stupid and I'm just missing it?
I might have a setting switched on or off that's preventing it. I'll check and work it out asap
@@UnityGymOnline thank you so much!
I am a 15 year old and have scapula winging but on one side it is greater than other.
I don't have the exact equipment shown in this video for some exercises so can I skip them for example pull up
Get yourself some gymnastics rings 😊
good evening maybe iam too late for this video but i also have scalpular winging and i really suffer from because i think i have immense shoulder pain on the left side is this also the right thing for me to fix this ? i also cant really worktout anymore because i feel huge imbalances in almost every movement doctors doesnt even look at that say to me i should go to the gym and eat more...
It's never too late to start making changes that can improve your well-being and address issues like scapular winging. Scapular winging can indeed contribute to shoulder pain and imbalances in movement, making it challenging to engage in workouts without discomfort. Your experience of not being taken seriously by medical professionals is unfortunately not uncommon, but there are effective strategies you can take to regain strength and balance in your movements.
Scapular winging often stems from weaknesses or imbalances in the muscles that stabilize the scapula, including the serratus anterior, trapezius, and rhomboids. Simply "going to the gym and eating more" without a targeted approach might not address the root cause of your issue.
This is where the Unify Movement System (UMS) comes in. Our program is designed to build strength and flexibility across the entire body, with a special focus on creating structural balance and addressing weaknesses that can lead to issues like scapular winging. Through a combination of strength training, mobility exercises, and corrective strategies, we can help you work towards eliminating shoulder pain, correcting imbalances, and getting back to a workout routine that feels good and is sustainable.
Moreover, our approach is personalized. When you join the UMS Tribe Membership, you'll have access to custom programs tailored to your specific needs and conditions. We understand that each body is unique, and generic advice often falls short. With our coaching, you'll have guidance every step of the way, ensuring that your exercises are done safely and effectively, progressively leading you towards a stronger, more balanced body.
We also incorporate periodization in our programming, which means we'll adapt your exercises as you improve, always keeping you challenged but safe from further injury. It's about building a foundation of strength that supports all your movements, ultimately addressing issues like scapular winging at their core.
You don't have to navigate this journey alone. I encourage you to give the UMS Tribe Membership a try. Start with a free trial, and see how a structured, holistic approach to fitness can change your life for the better. This is your path to not just managing or living with shoulder pain and scapular winging, but truly overcoming it.
Join us, and let's start working towards a stronger, more balanced you. Click here to start a free trial: unitygym.com/ums
Is there option if i do it at home without that equipment because i have no time go to the gym
Yes, my app has home workout and gym workout options.
How would I implement calisthenics exercises during these workout like pullups and pushups as well as inverted rows?
Easy, just swap for the approach movement. Push up is horizontal push, so you swap with bench press which is also horizontal push etc.
@@UnityGymOnline thank you. And the loaded pancake is an extremely hard exercise requiring mobility and flexibility most people wont be able to do it
What do we do?
@@imran-ic6gc There's two main ways you can regress the loaded pancake.
1. elevate your butt anywhere up to the height of a flat bench
2. if elevating your butt isn't enough of a regression, bend your knees so your feet are flat on the ground
Both of these shorten the hamstrings allowing you to keep a straight back and perform the dynamic stretch.
Coming from a person who once had a bad posture, this is relatable, constantly watching videos on different stretches and strengthening until you don't even know which to do first, my posture used to be worse, now it is much better, but I still have winged scapular, rounded shoulders and mild kyphosis, will you be able to help me with that?
It's a real shame that it's come to this because fitness content creators are usually just trying to help people (I hope).
But what you're going through is just all too common. Analysis paralysis.
I guess it depends what you mean by help you.
If you're asking whether my UMS app will help the answer is yes 100% This video touches on the programming in the UMS app, it's very effective.
And if that's not what you're looking for then if you do these 3 workouts each week you will see big improvements.
Sir that literally that exercise worked on my shoulder blade
perfect, how does it feel now?
@@UnityGymOnline Now I can move shoulder freely
And and 30-40 push-up easily
Without shoulder injury
@@raogamerz7481 great work!
Which exercice worked on your shoulder blade?
@wertyuiopasd6281 I highly recommend that you don't try to find "the exercise that's works your shoukder blade", and do the workouts that fix shoukder issues.
After all, that's the whole point of this video 😉
I hurt my brachialis cause of scapular winging. Scapula retraction and definitely Depression is weak on the right side. Thats why i cant do body weight pull ups. I regressed with Assisted Pull down machine. I can literally feel the Scapula on the right side doin much more work because its so much weaker. The first time i did these my nerves where on fire cause they finally could kinda go back to their original state. Also my tinnitus went away, only when i lay it appears again. It shows my Scapula probably needs daily work until i can do unassisted pull ups one day.
For retraction all lateral movements are beneficial i assume? Like Reverse flies, scapula push ups and such. But i also feel like lower lat rows are benefitting the scapula depression not just assisted pull ups and such.
It feels a bit depressing that i cant do normal pull ups/downs but its dumb to do these when one scapula is weak and hurt myself over and over again
You're absolutely right that it's frustrating to deal with scapular winging, especially when it impacts your ability to perform exercises like pull-ups. However, turning to assisted pull-up machines might not be the best solution, as they won't get you to full pull-ups because they change the movement pattern too much.
In this video, I emphasize the importance of training in a way that creates structural balance. It's not about just choosing specific exercises; it's about following a program that turns your weak links into strengths and periodizes every 4 weeks to ensure you are always challenged and never plateau.
These 3 workouts in the video are designed to address upper body imbalances like yours. But I understand that this does not take into consideration your personal circumstances, experience, and specific needs.
If you're looking for a customized program and coaching, you can join a free trial with the UMS Tribe Membership and work directly with me to create a plan tailored just for you. Learn more and sign up here: unitygym.com/ums
I'm here to help you overcome this obstacle and get you on the path to unassisted pull-ups. You'll be surprised at how quickly that happens when you're following a good program ;)
Can I go to the gym and workout with scap winging I'm 18?
yes, you need to go to the gym and workout to fix scapular winging
@@UnityGymOnline What I meant was is should I do normal routine or fix the winging first before strength lifting
@@muzyka3151 did you watch this whole video? I give you the exact workouts to do :) These workouts are strength lifting and scapular winging correction all at once
I am confused do we need to do all theses exercise at a time ...?
These are 3 separate workouts to be done on different days
I do calisthenics and I have a lot muscle but I have scapula winging and I don't know why.
Most people know the basics of fixing scapular winging. Strengthen the serratus anterior, stretch the rhomboids and Levator scapulae ... but there's more to it than that.
In all honesty I'm only going to be repeating here what I say in this video. And I said it better than I can write it ;)
Did you watch this video from start to end?
@@UnityGymOnline no😅
@@Fotisnick hahahaha, OK, you should do that 😉
I'm 16, I had scapular winging since I was 5±, is it still possible to fix this for me? I discovered the issue when I tried planche leans, I do calisthenics, and one of the movements you need to do in the planche is depressing scapulars (scapular push up basically), and them push your shoulders down towards your lats to engage the lats, when I try to engage the lats my scapula moves out like a wing, and it doesn't let me engage my lat as well as I can on the other side, I only have this on my left side
Also I can willingly push out my scapula, "winging" It, but I can't do the same with my right scapula, the right one is normal
@@ZodxZod yes it's 100% fixable. Follow these 3 workouts for 4 weeks
@@UnityGymOnline thanks
@@ZodxZod you're welcome
@@ZodxZod Have the exercises worked for you?
the teres major and minor on my winged side feels non existent
Then these workouts will be good for you. Personally I do external rotation work for the rotator cuff 2-3 times a week for 2-5 sets :) For healthy shoulders I get great results when I train my inner unit along with my outer unit
Whoah!
I have a winged scapula due to nerve damage in my entire spine
sorry to hear that Norma, what are you doing to improve your situation?
@@UnityGymOnline I started physical therapy recently. Hopefully I’m on my way to recovery.
@@normafernandez5217 good luck! Just keep moving. With exercise, some is better than none.
This is the most confusing video ever
what are you confused about JH? Let's see if I can help you
I get what he means. It seems at least like some of these exercises have little to do with scapular winging, like the bend knee and loaded pancake. Could u explain what relation these exercises have to fixing our problem? I’m guessing they are not but it’s way to do a full workout while also addressing the scapular winging issue?
@@AlBasrawi98probably
@basrahi98 yes that's correct ... the while point of this video is that trying to fix scapular winging whilst ignoring everything else, just leafs to more issues.
Every workout we do includes strength and flexibility. Otherwise how will you ever get flexible?
I’ll agree slightly but you’re just making his point. Scapular winging is a confusing and complex problem. Just pause the video by exercise for each week and it makes sense 👍🏼
😮
Video starts at 5.41 for just few mins. I would have bought his program but he lost my trust with all the fluff and sales pitch mixed into 85 pc of this video.
That's an interesting perspective, Adnan. The program I'm sharing here is actually free, and you can download it straight from the link in the description. There's no sales pitch involved. I include what you're calling 'fluff' to provide valuable context and understanding of scapular winging, which I believe is crucial for anyone looking to solve this issue for good.
It's funny, I've gotten feedback from plenty of people who've found a lot of value and had real breakthroughs with their shoulder issues just by using this free program and video. But hey, to each their own. Good luck to you, and perhaps consider a different approach when benefiting from free content. 🤷♂
Bro what about those who cannot go to the gym??!!
We have home workout versions in our app that require no equipment
@@UnityGymOnline whats the name??
Imma download it right away 🐱!!
@@nev_max cool, it's available on our website unitygym.com/
@@nev_max FYI ... a lot of folks want to learn a little more about the UMS (unify movement system) before subscribing to the app ... you can do that here trial.unitygym.com/flexibility-blueprint-p1