Serratus Anterior Exercises for Winging Scapula and Hypermobility | Tim Keeley | Physio REHAB
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- Опубликовано: 15 дек 2022
- #winging #shoulder #shoulderpain
2 powerband loaded exercises to help those of you with scapula winging, especially with a loss of eccentric control of the shoulder blade through abduction. This is a common findibng and with Elise here is leading to some shoulder joint impingement problems. Her hypermobility is a factor and so the more feedback on muscle awareness the better. The loa0 dof the band helps stimulate the serratus anterior more and gives her better activation of this muscle in the eccentric movements into protraction and abduction.
Protraction - Powerband
Abduction Wall Slide - Powerbands
For the full Shoudler rehab program head to physiorehab.com/rehab-programs-shoulder-injury-surgery-rehab
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Tim, one observation: using the rubber band to generate resistance in hypermobile people also engages abs, psoas and quads as a side effect (as we rely on power muscles to keep our balance a lot more than "normal" people). It's a bit risky, as eventually that mind-muscle connection automatically starts engaging wrong muscles whenever the arm is moved. Thus it's important to have some support behind the back, e.g. a chair, or just a desktop's edge to compensate for that tension while doing this exercise.
good point! PT?
Doesn’t the second option compensate for the first not being supported from behind? With the wall to slide on as a leveraging front?
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THANK YOU so so so much for creating this video!!! I have spent years with impingement and scapular dyskinesis as a hyper mobile person and the multiple PTs I have gone to could never help me and just gave me the same old banded rotator cuff exercises that just ended up giving me more pain and dysfunction. This is exactly the information and visual explanation I needed that none of them could give me for some reason. Now I understand what my scapula *should* be doing. There are so many of us in the world who don't have access to proper PT, I'm so grateful for you creating this video!
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The best video on RUclips for winging scapula explanation and exercises, Tim. I've been trying to watch all of your winging scap videos as I've had this issue for years and years without any improvement. I have the exact same issue as your client in this video.
I've also recently developed a chronic case of tennis elbow/forearm tendonitis and I'm starting to think it could be related to the winging and weight lifting. I'll reach out to you directly as I'd love to schedule a session. Thanks from Vancouver, Canada!
Great explanation, and mobility exercises to help. Thank you. 🎉
Super helpful! Thank you. I'm also hypermobile, been working on strength but getting nowhere. This explains alot!
This was a great video! I have EDS and have seen so many hypermobility specialists over the years but none have been able to explain it this way. This has always been my biggest problem muscle and has led to so much scapular instability and neck pain.
Tim this is gold for me because i was everytime asking myself what happends in the let go phase of the serratus thank you very much from Germany :)
Thank you so much. Very informative. I’m learning a lot from you as a Pilates Teacher of 28 years.
You are so welcome!
I love the technique w the band..you come up w great exercises
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This was incredible. Thank you!
You're so welcome!
God when she dropped her arm fast at 2:59 and her shoulder blade popped out my whole body flinched. From what little I’ve been told my winging is less noticeable than hers, but it feels like it does something similar on both sides. I’ve not been able to find proper healthcare for it, and basically get told I’m just deconditioned. I mean…duh 🙄. I got fat cuz I can’t lift or run like I used to cuz my body hasn’t ever been able to cooperate with itself properly, and it’s tired of dealing. If I push and hold my shoulder blades in place, I can move my arms properly; I can breathe; I can stand up straight; I wanna go running for the first time in about 7 dang years.
Seeing such an obviously fit person with this problem is really encouraging, and especially a woman/female. Somehow we’re supposed to be more delicate, weaker, but also not have any problems at all?? It’s fucking mind boggling. 😶
Months I've been trying to sort out my own winging scap. This video has given me the visual explanation I was looking for. Thanks so much 😀
How has it been so far
@@dblmisterjokes2 worked a treat. Went down in weight for three weeks - kept focusing on the contraction. Bingo! Thanks so much 😀🏆
@@ruthjane7856 I have bad kyphosis along with forward head posture and winged scapula will this help? Please I need the right guidance
@@ruthjane7856 In the same boat sis, just treating my round shoulders
Are you hypermobile? Work on your mid/low traps with Y raises x @@nammi895
Thank you ❤️❤️
It almost looks like magic, impressive.
OMG poor soul, I know what she’s suffering from, I have that thing since few years, friggin hate it. Get strong soon dear.
I have almost 20 years of sports injuries from wrestling, and fractured 2nd rib etc. Still very active, IM70.3, labor work, mountain biking and more. Do you have info on the whole "complex" between shoulder, neck and thoracic pain? Often I get 2-3 ribs out and chiropractic on the weekly, but I'm looking to strengthen. Thanks for posting these.
Ahha! so that's Scapular Winging, you're amazing with your instructions and detailed solutions Tim,
wonderfull! thank you.
....asking but not sure if it makes sense, can weak lower trap muscles cause this as well or is it mainly the serratus anterior inefficiency?
@@KenanTurkiyeI’ve got the same thing and i think my upper traps turned off my lower ones
@@Gaida98 I managed to find an exercise or two that strengthens my lower traps.
-doing Y dumbell raises but with thumbs pointing down, I do them in a rep range of 10-15
-the other is cable thoracic rotation
I also do ''thread the needle'' stretches 5 times a week, also ''cat camels''.
All seems to have benefitted me.
@@KenanTurkiye i have a winging scapula and my lower traps and serratus weren’t firing properly so i followed the other video named too much trap and a winging scapula and man what a relief i felt w and soreness in those muscles that needed feedback as he said.
@@Gaida98 👍
Did she ever fix it? I've never seen a before and after video of someone resolving it. Just people who don't have it telling me how to fix it.
Ikr
Thanks
You’re welcome
Well that explains a lot, years ago the PTs gave me rows as an exercise thinking my rhomboids were weak, they had me at 5lbs...I kept rowing and now I'm at 60lbs per dumbbell but still have issues with my serratus anterior. My pilates instructor believed I'm hypermobile in the ribcage. I'm guessing when I lie down my tight left serratus pulls my entire ribcage out of alignment. The issue ends up affecting my diaphragm, since I'm twisted the right diaphragm can't get a full contraction and over time ends up causes a car wreck throughout my kinetic chain.
sounds like i have a very similar issue, let me know how you with it mate
@@divkothari4339 guessing it's arch and foot related. My therapist massaged one foot and it relaxed my neck still something lingering in the other but out of country.
Hi there Tim, I have scapular winging but also have a condition called straight back syndrome aka hypokyphotic thoracic spine. Im sure that the lack of curvature in my thoracic spine would lead to more pronounced winging. Ive noticed that when I lift my arms overhead that the flattening worsens as the thoracic spine extends. Should I try to do upward rotation exercises of the scapulae while trying to push out the thoracic spine to improve my condition? I actually a reversed lumbar and throacic curve and wondering if you recommend any exercises for both of these condition. There is so much on lordosis of the lumbar but hardly any info out there on flattening of the lumbar spine. Please please please let me know if you would consider doing a video on either of these postural deviations. Many kind thanks. Matthew South Africa
Great video Tim! What brand of resistance bands do you use?
They will all be available in a shop soon, stay tuned for the launch!
Great exercise!
Any ideas of OKC winging with flexion?
Do you have experience with long thoracic palsy?
Yep - have to work hard on as many exercises as possible
Thanks for posting this video. In the first exercise, would there be a difference between having the band at the shoulder and holding the band in her hand?
Yes but you can do both
Oh this is again a really good video....I am a physio student and would really love to know more about the muscle mind connection and the physiology behind it.......or why she,with her hypermobility, struggles with that ecxentric phase of the serratus so much.....is there any good literature out there or do you explain this in some videos of yours?
Same here! I'm a physio student checking out content on RUclips ✌️
OH MY GOD!!!??
WHERE DO I FIND SOMEONE LIKE YOU!??
WHO completely understands everything..
I've been to 2 very young P.T. and one didn't have a clue and the other made my other arm injured!!!!
I don't know where to turn anymore except to do my own research.. but this guy gets it...
Do you have any shops in South Australia or only Bondi?
Only bondi! But we do Telehealth to assess and set you up on the right rehab program
Great content as always! Mr Keeley, I have got 2 questions for you, please.
Sadly, my shoulder was dislocated by pushing it backwards in a horizontal position of 90 degrees in a football match and I have been diagnosed with Bankart Lesion and Hill-Sachs Deformation. I'm a bit lost about if I get surgery. 🤓This is my first dislocation and I am 26. If I strength rotator cuffs and get muscle balance related to the shoulder (chest & back) Is there a chance to swim or to do sports again without surgery? Does labral tear repair its own?
Thank you.
Labels tears usually don’t repair. But rehab is key. Perhaps have a look at my rehab program at physiorehab.com
@@physiorehab thank you so much Mr Keeley
@@ihsangerev2520 im in the same boat. How are u going now?
One exercise to help would be a cable trap raise for lower traps
It would be interesting to see the effect of this exercise without the band assisting in a couple of months.
Not good. Just makes the shoulder impingement worse because the shoulder muscles take over
He needs to stand on the opposite way not at back with elastic.
Otherwise he gave me an idea
I will do it without any band
how much time it takes to get rid of winging of scapula
I have this problem as I'm super hyper mobile.
I have the exact same issue! Would you suggest training shoulder and back exercises on one side at a time then?
Sure
I’ve get some winging. But also have T7,T8 herniation . I can control my scapular. I have to concentrate on it. Could it be related to the herniated disc
Is this enough to heal her? Wouldn't she benefit from also strengthening the Serratus Anterior muscle with other exercises? good video by the way.
Of course. You don’t just do one exercise
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Bonjour j'aurais une question
What exercise do you recommend to isolate and strengthen serratus anterior, specifically (posterior tilt strength) not the upward rotation nor the protection 🤔
Have a look at my other scapula press videos
If you are completing this at home without help how can you use the band? Do you tie it behind you and close it in a door?
Yep! Or a door handle
Any exercises that doesn't require a band...considering I dont have someone / something that can support that band?
get a band and tie it to a door or close on something or tie it. there's always a way
Just tie it to a door handle
I dislocated my shoulder a few years back doing a gainer for some stunt work. Ever since then, my scapula is super weak & my shoulder can easily dislocate now. Doctor said everything looked fine with no labrum tears. Any idea how to stengthen the scapula?
Sorry late to this comment - lot to get through! Head to physiorehab.com for the programs
Why are you focusing on about 60 degree abduction? isn't the scapular meant to be neutrally horizontal at about 30 degree abduction?
Does she have EDS?
Nope just hypermobile
no one can make that Exercises at home ,, need to personen to do it , so not so helpfull
Can tie it to a door handle. Should add this tip to video with text if possible