If one of your scapulars is raised and winging more than the other, it impacts every major lift in the gym. Bench press , OHP, Bar squat , and deadlift. It can cause muscle imbalances from those exercises. It has for me , and now I’m only trying to get my shtty shoulder to be flat so my pecs don’t look like Kofi Kingston’s anymore.
@@sajithalt8878 I go but I still struggle. I need massages to loosen up the tight upper back and neck muscles so that the work in the gym can move the bone
Damnnn I haven’t been able to activate that muscle for a decade. I did two bouts of PT and nothing. I would tell my physical therapists I didn’t feel it in the right place and I couldn’t activate the serratus anterior. They didn’t help me but Ur exercise and instruction did. Thank u!
I really feel self conscious about the appearance of my winging and it really upsets me. Also I experience a lot of pain in the surrounding muscles, so it is a big deal to me 😢
True I have this problem, no shoulder pain. It’s cosmetic for me mostly. I prefer flat back. The real winging scapula is when the long thoracic nerve is injured or cut.
Hello, I have winged shoulder and the muscles of my shoulder girdle and serratus anterior are weak, but I don't have such a problem in raising my hand....I have been doing corrective exercises regularly for three years, but my muscles are still weak. Can I use oxandrolone for Should I use exercise to strengthen my muscles???? Please guide me🙏🙏💚
Nice video Thanks ! 👍🏻👍🏻👍🏻I am gonna make stretch today ! Btw do u think it’s still a good idea for people that got scapula winging to do other exercise like pull ups and push ups?😃😃😃 Really want to know what you think about that !!!!!
Excellent video. I just discovered that I was doing these push up plus in such away that my shoulders were protracting and my levator scap was over stressed as I could feel it piping out of my neck. Led to a massive headache.
My back has such a structure ... but it does not lead me to any pain or inflexibility. For me it just aesthetically does not look good. Is it possible to fix this with the help of these exercises? That the back will be normal? And if so, how long will it take? Plus, I train my muscles regardless of my back problem
Hey, I have scapular winging. I’m a 16 year old male, I’m not sure when I developed the problem, but I only really noticed it about a year ago. Last year I did a lot of exercises and stretches to fix it, It improved a lot. I’m not as consistent with the exercises and stretches anymore but I want to know if doing these exercises and stretches will completely get rid of my winged scapula? I also have no pain. It’s just not good looking for me. I really want to fix it.
I, almost overnight developed a winging scapula in my right shoulder. I woke up one morning and had deep aching in my right arm. I took medicine to reduce the pain and since have had minimal to no pain in my arm but have developed a winged scapula. I have conge to PT for about 2 months with no improvement. I feel I am making the muscles around my shoulder stronger but never feel the serratus anterior muscle fire. My shoulder is very unstable with that muscle not activating. I am trying to determine if I need to have a nerve study performed to see if my long thoracic nerve has been damaged that is causing that muscle to not fire.
I've been having intermittent shoulder pain my entire life, regardless of being active and doing strength exercises. It's gotten worse the last few years, especially in the last year, making it hard just to exist. PT has helped a lot with general movement but it's done zero for overall pain, weakness, and fatigue. It's all gotten worse concurrent to doing PT and increasing my activity levels. So yeah, this video validated me in my thinking that there's a larger problem, and the doctors I been trying to convince to help me need to put away their damned personal bias and comprehend what I'm saying. So, thanks for that! I can activate my serratus anterior, but it's sore cuz one or more of the other muscles is obviously slacking. Christ, shoulder problems are frustrating.
@@DrAlexRitza can you do a video on how to incorporate diffrent holds when carrying baby to help with winged scapula. Had winged scapula 2x same place and feeling it again since carrying my newborn. I don’t want something to occur again as I don’t want something serious to occur that will stop me from caring for him.
@@Nmc99MU if you practice bringing your shoulder blade "back and down" or trying to put your shoulder blade "into your back pocket" that will help keep the shoulder safe when carrying
Hi, I don’t like the pec stretch. Unfortunately, some ppl will do it this way and it shoots the head of the humerus to the front stretching the anterior shoulder capsule causing more issues. Chk out Athlean x for pec stretches.
That final note was important. Winging scapula may just be part of a bigger problem, and to truly address it one must address the root issues. There are "bigger fish to fry", as you so aptly put.
Can this result in an old(6yrs fell backwards roller skating pace line put my hand behind be to break fall) injury in the opposite shoulder and cervical instability (I feel my vertebrae slide all the time all thru my spine) my shoulders also sublux mildly once in a while. Also it's only the top part of shoulder blade and I'm suspect for A.S.
How do you fix the nerves that start from the neck and go down to the shoulder? I find the my veins on the right side of my neck always pop out when doing movements, and my right shoulder always hurts.
If they are implicated because of the joints of the spine then they should be adjusted/manipulated and I would also use electroacupunture right near those implicated nerves.
If you had/have pain and noticed a winging scapula,I would strongly suggest getting an EMG to determine if your long thoracic nerve has been damaged or pinched. If that is the case,give strong consideration to have long thoracic nerve decompression. I speak of experience,as I've had that done to correct my winging scapula issue.
This would be an extreme case! I am sorry to hear that happened to you Michael! Most people do not require surgery but I am sorry to hear that you did.
@@DrAlexRitza I woke up one day in great pain! Felt like someone trying to rip my arm out of my shoulder socket. Pain abated,but was diagnosed with a winging scapula. Did physical therapy with no avail and it didn't seem to help any. I didn't want to live with this! Consulted Dr. Nath of Texas Nerve & Paralysis Institute in Houston. He performed the surgery and had mine corrected. Mine was a 'worst case' scenario.
@@mchlrwn Crazy storey Michael! Thank you for sharing! For my own learning, do you or your medical team know what happened to the long thoracic nerve or how/what traumatized it?
Did your scapula just stick out one one side when you would raise your arm up on that side? How long did you try the PT. I feel like I’m in the same boat; just woke up 2 days ago with pain in chest shoulder and it feels locked in shoulder. How do I speed up the process and get the EMG? Does that doc in Texas take insurance ?
I have some questions please answer. 1.Should this exercise be done daily? 2. I guess my imbalance in my shoulders and arms are due to slight winging. My left Arm is 1 inch smaller than the right what can be done for this? 3.I feel irritated while working out my left slight winged scapula gets more tucked.What can i be doing for this problem
Very good video. I've been struggling with scapula dyskinesia shrugging for 10 years now. But just recently found out the name of the problem that is causing my pain. Now when I perform the waiters exercises, the problematic arm starts to get a tingly feeling from the triceps to my hand. Also when I do the exercise with my other arm, it gets tingly in the problematic one. Is this normal?
can you help me because i have ugly body my shoulders are not balance my left arm is higher than the right arm and i have big scapular winging in my left arm please help me how to fix this.
Will swimming correct the scapular winging? There's no way I can lift weight with my right arm. The first exercise you recommended was difficult because my neck muscles are so tight
Swimming in general is great for the spine and scapular stabilizing muscles. I don't know if it will fix it but it certainly won't hurt! You don't see a lot of swimmers with winging scapulae so .... worth a try!
Hi doc...so I had arthroscopic surgery in rotator cuff two years back in 2018. N because of that my shoulder blades is imbalance. I wanted to go gym but is giving me lots of problem. My blades r gng wide n it didn't support my arms while raising bars.. What should I do plz
dude I injured my shoulder 3 times during last 2 years. I think it's crucial to learn how to use scapula overhead properly. I don't agree with what you said in the first few minutes. I am litterally hurting myself during overhead movment in my right shoulder. I injured and broke my supraspinatus muscle
Out of interest, are there any before and after videos where someone has actually made progress and fixed their winged scapula? There is so much content out there explaining what people “should” do in terms of exercises but not one video displaying clear results.
I am sorry but I never make content from a patient interaction for the privacy of and respect of the patient. Point taken though. I also tend to use acupuncture to help this problem if the exercises alone are not helping
Here's what happened to me. I had a 1972 Ford Pinto and they passed a seat belt law in 1985. I put the shoulder strap over my left shoulder but the Ford Pinto shoulder straps at that time did not allow movement. So the first time I put on the shoulder strap I quickly turned around to look in my rear mirror to back up and I heard a big pop. Because the left shoulder strap kept my left shoulder in place and my right arm went flying over the back seat snapping something. I didn't feel much pain so I didn't worry about it but a few months later I developed frozen shoulder to my right shoulder. I have severe right shoulder winging. I feel like the shoulder blade needs to be popped back in place but I cannot find a doctor or chiropractor to do it and I've been to hundreds of them. Most of them have egos bigger than God and claim that you can't pop your shoulder out of place with a seatbelt shoulder strap. I think they are in cahoots with the automobile companies and are afraid of a lawsuit. Like you said in the video if you heard a pop and I'm wondering what popped and how do I pop it back in place? The pain is between my shoulder blades but it used to radiate to my arm and only recently could I feel the pain between my shoulder blades. The pain is absolutely incredible my doctor has me on 600 mg of ibuprofen and it doesn't work. Ice and heat is not causing any relief either.😢
Mine sure is a big deal. Shoulder deformed, arm so collapsed against my body that dresses rot out after years of rubbing and perspiration... Worse every year.
I made this exercises for a long time and I don’t ser any results, I don’t know why. For me is hard to lean my back on the wall and make the L position with my arms. Another difficulty is lay down on stomach and raise my hand with the thumb up. If that my difficultys, must I train with these exercises?
If these have not helped then you should see a professional that can address the issues I spoke about in the video: ideally, a chiropractor who can use acupuncture or other more sports/movement focused techniques like ART or soft-tissue therapies.
@@fsm__ if it is nerve damage then exercise won't help. Please go get an MRI of the thoracic outlets with a contrast dye injected,make sure they get images with arms in different positions i.e overhead. Also an EMG test. Obviously I can't see you but going off what you are saying,this would be my first step. Middle scalene in particular can compress the long thoracic nerve. Good luck and any questions you have let me know,I'm still battling this and have done quite a bit of research trying to fix myself. If I can save you time and money then I'm all for it! Good luck
I have this and I weight train. The biggest issue is the imbalances it will cause. Without the steady base for the other muscles to work from you get a lot of wonky muscle action. Lats, pec and bicep/tricep have shown the most dramatic imbalances for me. It can lead to injury if you lift heavy and don't actively work to control it during exercises. For instance, doing bench press, the winging shoulder has a tendency to rise taking the tension off the pec and putting it directly on the front delt and the rotator cuff. It scrubs nerves, causes inflammation, etc. Not sure of the long term effects of this....yet. I'm sure it causes advanced degeneration, just not sure how much yet. This guy says it's not a big deal, but it really is. Not debilitating, but you don't have that solid base for your muscles to work off of, and that's not something minor. I guess depending on how active a person is...... It's probably not an issue at all to a couch potato, but if you do any activity it's not a good thing. Imagine breaking the torsion bar on your car causing a wheel to splay slightly. Sure it still drives, but it wanders on the road and every bump directs the tension from going straight into the springs and shocks like it's supposed to and puts that on your ball joints, bushings, etc instead. Your wheel isn't going to pop off, but it wears out the other parts much quicker. Hope that rambling comment helps
@@carcar5984 did you progress in your case ? I've had winging right scapula for years. i weight lift but my chest is the most lacking. as u said, the delts takes over no matter what form I do. I wanted to know if those exercises really works and for how long will someone see results in a case where the winging is seen clearly throught clothes
@@hamzaboutaliss2496 what has worked best for me has been to work on core strength and mobility. I dropped weights altogether and went to core and stretching for a few months and the improvements were dramatic. I figured out that my entire body was screwed up by compensating. A lot of time moving in front of a mirror and watching videos of myself moving around and I noticed the problems. One was when I would lay on my back, my right shoulder joint wouldn't touch the floor. Flat backed, but the winged shoulder wouldn't go down. I have to make a conscious effort to rotate the shoulder back to get it in line. My right trap was also found to be bearing most of the stresses through that arm. Rotating the shoulder back puts tension back on the side delt, where before there was never any. My side lateral raises were literally working just my traps. With the shoulder rotated lifting is felt where it should be. I use full ROM when lifting. And even though I was going through full ROM, I was not taking the muscles through full ROM before. I suspect that your shoulder is causing your pec imbalances. When the shoulder is rotated forward, front delt takes the load. I'd bet that if you rotate back you'll get the pec activation you need. What I do is stand loose, rotate the shoulder back, then tense up the lower traps and rhomboids to lock the shoulder blade down in that position. Keep tense while getting into position for the exercise. If you try that, reduce your working load a little bit at first. Also, it took some training just to be able to learn to move the arm around after locking the shoulder blade down. Every arm movement will be hard to do without releasing the tension locking your shoulder blade down at first, so that takes practice. I hope this helps you out
It does help but I can't feel the serratus. I Can only feel the pecs :/ I know I'm having a problem with this muscle and I over compensate but I don't know what to do... PT would massage me but pain comes back very soon :/ Also, I don't know if anyone is going to answer but this is my question : when I do those protraction exercises the top of my shoulders (acromium) starts hurting me badly. I wonder how come ..
Hi Sophie. In my office, I will electro-acupuncture people's serratus so that they and their brain can feel it turn on. You could get someone to do this with you or IFC can feel that contraction. IDK why it hurts your acromion/shoulder. Sorry!
Im very limited legally from providing advice if someone is out of the province of Ontario. I might be able to give you a general reply if you place it here :)
@@DrAlexRitza thank you for ur valuable time. I understand ur limitations I just need a general advice. Here is my case, I had c5 c6 c7 injury in June 2017 (Someone punch in my neck with their elbow and I had vitamin D3 deficiency too). Now i take d3 vitamin. Long story short I consulted one neuro physican in November 2017 who suggested me steroid injection such as Botox which at that time I refused and I went for physical therapy. (If I recall neuro physican said I have this issue because I m techie) ( point to be noted: I'm in the field of IT since 2004 and started having pain after a punch in neck) According to first physiotherapist my one shoulder was 2 inch up. ( Injury happened on left side and left is my dominate hand too). If I count roughly I take therapy for almost 3 years my left upper trap is still tight and scapula bone hurt too if condition get worse. I am not able to perform daily activities without pain such as blanket folding, overhead activities, washing heavy dishes or clothes, laptop working. I am in pain if I don't take therapy. Right now therapist use ultrasound therapy machine, manual therapy, and sometimes neck traction and strengthing exercises. I do feel pain in scapula bone. Often my back swell too depending on activity. And I feel weakness in my hand. This 2nd and current physiotherapist says I have winging of scapula and cervical spondylosis, neck straighting and pelvic tilt. I am +35 now and try to maintain good posture guidelines. Can u plz guide what kind of doctor I should visit... Physiotherapist or Neuro physician ? And should I get MRI, or EMG/NCS and new cervical x-ray test done I had cervical x-ray done in 2017 November. And recovery time of these activities? ( Why mine is taking age's). Please guide This will mean alot to me. Thank you
Good video, can i send a video with my problem in your Instagram? I from brazil and i went in 7 physiotherapists and not one can solve my posture problem...
if you want to see an ascetic change it will take a couple of weeks to a couple of months If it is going to change. What the other guy means is to strengthen the shoulder blade muscles = add load
This should 100% be brought to the attention of your surgeon! If a nerve was injured you should see if you can get electroacupuncture in that area for relief and healing
the way you're talking about winging scapula is as if it is not a real problem. an idiot chiropractor injured my long thoracic nerve and now i am in constant pain on my right side where he fucked up my neck nerves. i wish it was just cosmetic i wouldnt care but the pain is real and the thing with nerve injuries is that no doctor or pt knows how to treat it. ive been to many drs and all of them tell me the same : "just wait and the nerve will heal on its own" i really hope they are right because right now living is almost impossible for me. i take vitamin b complex to help it wish there was anything else i can do beside that and exercises because it seems like my right side which the chiropractor injured is not healing.
Ugh Patrick I am so sorry to hear that. It is usually more cosmetic except for injuries to the long thoracic nerve. If it were me, I would find a practitioner/chiropractor that does electroacupuncture who can stimulate the long thoracic nerve or serratus anterior like we do in my office. Sorry about your struggles and did not mean to minimize your experience
@@DrAlexRitza Thank you for your advice. i live in lebanon and i dont think something like electroacupuncture exists and even if it does the economy is in shambles now there is no way in hell i can afford it. i am trying my best to not take opiods for the pain, i am gona keep trying to do serratus anterior exercises as much as i can and hope the injured nerves fires up again, i have no other choice my doctor said surgery will do damage more than fix the problem.
@theparkinglot. not yet but i am doing serratus anterior exercises everyday and im seeing slow progress i advise you to do alot of exercises too and listen to your body when you're tired stop
@@tetricko Hey Patrick, I've had a similar experience where a chiropractor really messed up my nerves because of a lot of cervical manipulations that were done. As a result, I've had TMJ, some cervical instabilities, nerve damage that I still don't know which exactly (I suspect long thoracic nerve) and now I've been dealing with scapular winging for about 7 months now. Hopped from doctor to doctor and no one seems to know what is going on. Been seeing a PT and a corrective exercise trainer to strengthen the lower trap, rhomboids, serratus anterior muscles and it's helped slightly but a lot of the exercises keeps aggravating the condition. How has your recovery been coming along?
@@forsaken108 im sorry it happened to you too, i broke down like 2 months ago and now im on anti depressants. i saw one last dr whos check up is expensive and he told me my problem especially in my shoulder because i have a dislocation will heal on its own in 3 years. or i need to do something called electrotherapy with a very expensive dr to try and regenerate the bruised nerves. i dont have money i live in lebanon and everyday is a battle, mentally im drained and im always tired i dont know what to do anymore im just waiting on it and hoping time will fix it. and im trying to stop taking the anti depressant with my psychiatrist.
Lmao. Scapular dysfunction will lead to problems 100% of the time. That's 100% of the time - in case you missed it when I said it the first time. Also, your prescription is terrible. Stop giving physio advice.
If one of your scapulars is raised and winging more than the other, it impacts every major lift in the gym. Bench press , OHP, Bar squat , and deadlift. It can cause muscle imbalances from those exercises. It has for me , and now I’m only trying to get my shtty shoulder to be flat so my pecs don’t look like Kofi Kingston’s anymore.
My shoulder looks like the thumbnail -- and a lot worse when I flex it backwards or forwards
Can i got to gym after scapular prblm got corrected are u now goin to gym
@@sajithalt8878 I go but I still struggle. I need massages to loosen up the tight upper back and neck muscles so that the work in the gym can move the bone
@@vinceeeeeeent ok bro do well .🙃 My
Physiotherapy is going on after that only i think i can go to gym( if suggested by my doc.) Thanks for replying 🙂
@@sajithalt8878 Since how long u taking physiotherapy?
Damnnn I haven’t been able to activate that muscle for a decade. I did two bouts of PT and nothing. I would tell my physical therapists I didn’t feel it in the right place and I couldn’t activate the serratus anterior. They didn’t help me but Ur exercise and instruction did. Thank u!
Glad to hear - some electroacupuncture into the serratus anterior is very helpful IF IF IF you can find someone qualified to do this!
I really feel self conscious about the appearance of my winging and it really upsets me. Also I experience a lot of pain in the surrounding muscles, so it is a big deal to me 😢
What should I do if I can’t stop my upper trapezius from activating every time I lift my arm up?? It’s been giving me neck pain for months
True I have this problem, no shoulder pain. It’s cosmetic for me mostly. I prefer flat back. The real winging scapula is when the long thoracic nerve is injured or cut.
I hope these exercises help you!
Hello, I have winged shoulder and the muscles of my shoulder girdle and serratus anterior are weak, but I don't have such a problem in raising my hand....I have been doing corrective exercises regularly for three years, but my muscles are still weak. Can I use oxandrolone for Should I use exercise to strengthen my muscles???? Please guide me🙏🙏💚
Nice video Thanks ! 👍🏻👍🏻👍🏻I am gonna make stretch today !
Btw do u think it’s still a good idea for people that got scapula winging to do other exercise like pull ups and push ups?😃😃😃
Really want to know what you think about that !!!!!
Excellent video. I just discovered that I was doing these push up plus in such away that my shoulders were protracting and my levator scap was over stressed as I could feel it piping out of my neck. Led to a massive headache.
My back has such a structure ... but it does not lead me to any pain or inflexibility. For me it just aesthetically does not look good. Is it possible to fix this with the help of these exercises? That the back will be normal?
And if so, how long will it take?
Plus, I train my muscles regardless of my back problem
depends on the case if it can change! Keep exercising your back and keep it strong and even if it doesn't become more beautiful it will be healthy :)
Hello dear sir.
I afflicted with scapula lateral winging. I do not know should I do these exercises
My back and shoulder blade feel much more aligned after these exercises thank you
no prob bob
Hey, I have scapular winging. I’m a 16 year old male, I’m not sure when I developed the problem, but I only really noticed it about a year ago. Last year I did a lot of exercises and stretches to fix it, It improved a lot. I’m not as consistent with the exercises and stretches anymore but I want to know if doing these exercises and stretches will completely get rid of my winged scapula? I also have no pain. It’s just not good looking for me. I really want to fix it.
Can you tell me the exercises you have done
@@himanshusharma-zc7dg ^
I, almost overnight developed a winging scapula in my right shoulder. I woke up one morning and had deep aching in my right arm. I took medicine to reduce the pain and since have had minimal to no pain in my arm but have developed a winged scapula. I have conge to PT for about 2 months with no improvement. I feel I am making the muscles around my shoulder stronger but never feel the serratus anterior muscle fire. My shoulder is very unstable with that muscle not activating. I am trying to determine if I need to have a nerve study performed to see if my long thoracic nerve has been damaged that is causing that muscle to not fire.
I've been having intermittent shoulder pain my entire life, regardless of being active and doing strength exercises. It's gotten worse the last few years, especially in the last year, making it hard just to exist. PT has helped a lot with general movement but it's done zero for overall pain, weakness, and fatigue. It's all gotten worse concurrent to doing PT and increasing my activity levels. So yeah, this video validated me in my thinking that there's a larger problem, and the doctors I been trying to convince to help me need to put away their damned personal bias and comprehend what I'm saying. So, thanks for that!
I can activate my serratus anterior, but it's sore cuz one or more of the other muscles is obviously slacking. Christ, shoulder problems are frustrating.
Sorry to hear about the difficulties of your case but I am glad this helped
@@DrAlexRitza can you do a video on how to incorporate diffrent holds when carrying baby to help with winged scapula. Had winged scapula 2x same place and feeling it again since carrying my newborn. I don’t want something to occur again as I don’t want something serious to occur that will stop me from caring for him.
@@Nmc99MU if you practice bringing your shoulder blade "back and down" or trying to put your shoulder blade "into your back pocket" that will help keep the shoulder safe when carrying
Thanks so much for good explanation!
Hi, I don’t like the pec stretch. Unfortunately, some ppl will do it this way and it shoots the head of the humerus to the front stretching the anterior shoulder capsule causing more issues. Chk out Athlean x for pec stretches.
Thanks for this video! Is there a time frame I should expect before I see a change in my winging scapula?
That final note was important. Winging scapula may just be part of a bigger problem, and to truly address it one must address the root issues. There are "bigger fish to fry", as you so aptly put.
Best video I have ever seen.. Thanks👍👍👍
Can this result in an old(6yrs fell backwards roller skating pace line put my hand behind be to break fall) injury in the opposite shoulder and cervical instability (I feel my vertebrae slide all the time all thru my spine) my shoulders also sublux mildly once in a while. Also it's only the top part of shoulder blade and I'm suspect for A.S.
How do you fix the nerves that start from the neck and go down to the shoulder? I find the my veins on the right side of my neck always pop out when doing movements, and my right shoulder always hurts.
If they are implicated because of the joints of the spine then they should be adjusted/manipulated and I would also use electroacupunture right near those implicated nerves.
Sir I am from India nice vidio
If you had/have pain and noticed a winging scapula,I would strongly suggest getting an EMG to determine if your long thoracic nerve has been damaged or pinched. If that is the case,give strong consideration to have long thoracic nerve decompression. I speak of experience,as I've had that done to correct my winging scapula issue.
This would be an extreme case! I am sorry to hear that happened to you Michael! Most people do not require surgery but I am sorry to hear that you did.
@@DrAlexRitza I woke up one day in great pain! Felt like someone trying to rip my arm out of my shoulder socket. Pain abated,but was diagnosed with a winging scapula. Did physical therapy with no avail and it didn't seem to help any. I didn't want to live with this! Consulted Dr. Nath of Texas Nerve & Paralysis Institute in Houston. He performed the surgery and had mine corrected. Mine was a 'worst case' scenario.
@@mchlrwn Crazy storey Michael! Thank you for sharing! For my own learning, do you or your medical team know what happened to the long thoracic nerve or how/what traumatized it?
@@DrAlexRitza This link will show the Doctor who performed the procedure and discussion. ruclips.net/video/dNOaKZtBT5w/видео.html
Did your scapula just stick out one one side when you would raise your arm up on that side? How long did you try the PT. I feel like I’m in the same boat; just woke up 2 days ago with pain in chest shoulder and it feels locked in shoulder. How do I speed up the process and get the EMG? Does that doc in Texas take insurance ?
I have some questions please answer.
1.Should this exercise be done daily?
2. I guess my imbalance in my shoulders and arms are due to slight winging. My left Arm is 1 inch smaller than the right what can be done for this?
3.I feel irritated while working out my left slight winged scapula gets more tucked.What can i be doing for this problem
Very good video. I've been struggling with scapula dyskinesia shrugging for 10 years now. But just recently found out the name of the problem that is causing my pain. Now when I perform the waiters exercises, the problematic arm starts to get a tingly feeling from the triceps to my hand. Also when I do the exercise with my other arm, it gets tingly in the problematic one. Is this normal?
Sir how many days it will take to completely get rid of the problem
That’s the best cat-camel I’ve ever seen lmao.
can you help me because i have ugly body my shoulders are not balance my left arm is higher than the right arm and i have big scapular winging in my left arm please help me how to fix this.
Will swimming correct the scapular winging? There's no way I can lift weight with my right arm.
The first exercise you recommended was difficult because my neck muscles are so tight
Swimming in general is great for the spine and scapular stabilizing muscles. I don't know if it will fix it but it certainly won't hurt! You don't see a lot of swimmers with winging scapulae so .... worth a try!
How long will it take to get completely fixed????
3 million years
I have lateral winging ...
Are thz exercises useful or will worsen it ?
lateral winging!? who told you that? how do you know?
I have EDS and my winged scapula allow my shoulder to sublux.
Sir, I have a Sprengel deformity. They don't report to me at the hospital. What is my disability rate? I am 16 years old❤❤
What if I can't feel that muscle in the armpit?
Hi doc...so I had arthroscopic surgery in rotator cuff two years back in 2018. N because of that my shoulder blades is imbalance. I wanted to go gym but is giving me lots of problem. My blades r gng wide n it didn't support my arms while raising bars.. What should I do plz
try these!? see if they work AND/OR see a good manual therapist near you!
What to try? What u think..can I recover.
@@ngawstory24 Impossible to say without examining you and reviewing your case!
dude I injured my shoulder 3 times during last 2 years. I think it's crucial to learn how to use scapula overhead properly. I don't agree with what you said in the first few minutes. I am litterally hurting myself during overhead movment in my right shoulder. I injured and broke my supraspinatus muscle
Can a labral tear in the shoulder contribute to scapular dyskinesis?
It could cause some compensatory changes I imagine. I am not aware of any research but if it is/was painful it could (have) caused some changes
My right SC And AC joints are not fixed and i have scapular winging too what can i do??
like ... surgically fixed?
@@DrAlexRitza yes
Out of interest, are there any before and after videos where someone has actually made progress and fixed their winged scapula?
There is so much content out there explaining what people “should” do in terms of exercises but not one video displaying clear results.
I am sorry but I never make content from a patient interaction for the privacy of and respect of the patient. Point taken though. I also tend to use acupuncture to help this problem if the exercises alone are not helping
really fix ha sir scapular winging problem
Here's what happened to me. I had a 1972 Ford Pinto and they passed a seat belt law in 1985. I put the shoulder strap over my left shoulder but the Ford Pinto shoulder straps at that time did not allow movement. So the first time I put on the shoulder strap I quickly turned around to look in my rear mirror to back up and I heard a big pop. Because the left shoulder strap kept my left shoulder in place and my right arm went flying over the back seat snapping something. I didn't feel much pain so I didn't worry about it but a few months later I developed frozen shoulder to my right shoulder. I have severe right shoulder winging. I feel like the shoulder blade needs to be popped back in place but I cannot find a doctor or chiropractor to do it and I've been to hundreds of them. Most of them have egos bigger than God and claim that you can't pop your shoulder out of place with a seatbelt shoulder strap. I think they are in cahoots with the automobile companies and are afraid of a lawsuit. Like you said in the video if you heard a pop and I'm wondering what popped and how do I pop it back in place? The pain is between my shoulder blades but it used to radiate to my arm and only recently could I feel the pain between my shoulder blades. The pain is absolutely incredible my doctor has me on 600 mg of ibuprofen and it doesn't work. Ice and heat is not causing any relief either.😢
Mine sure is a big deal. Shoulder deformed, arm so collapsed against my body that dresses rot out after years of rubbing and perspiration... Worse every year.
I made this exercises for a long time and I don’t ser any results, I don’t know why.
For me is hard to lean my back on the wall and make the L position with my arms. Another difficulty is lay down on stomach and raise my hand with the thumb up. If that my difficultys, must I train with these exercises?
If these have not helped then you should see a professional that can address the issues I spoke about in the video: ideally, a chiropractor who can use acupuncture or other more sports/movement focused techniques like ART or soft-tissue therapies.
Long thoracic nerve compression and/or damage.
@@Anthony-ts1bj Do you know which exercise should I do?
@@fsm__ if it is nerve damage then exercise won't help. Please go get an MRI of the thoracic outlets with a contrast dye injected,make sure they get images with arms in different positions i.e overhead. Also an EMG test. Obviously I can't see you but going off what you are saying,this would be my first step.
Middle scalene in particular can compress the long thoracic nerve. Good luck and any questions you have let me know,I'm still battling this and have done quite a bit of research trying to fix myself. If I can save you time and money then I'm all for it! Good luck
Is it safe to workout in gym if we have this problem or will it get worse if we workout
I have this and I weight train. The biggest issue is the imbalances it will cause. Without the steady base for the other muscles to work from you get a lot of wonky muscle action. Lats, pec and bicep/tricep have shown the most dramatic imbalances for me. It can lead to injury if you lift heavy and don't actively work to control it during exercises. For instance, doing bench press, the winging shoulder has a tendency to rise taking the tension off the pec and putting it directly on the front delt and the rotator cuff. It scrubs nerves, causes inflammation, etc. Not sure of the long term effects of this....yet. I'm sure it causes advanced degeneration, just not sure how much yet. This guy says it's not a big deal, but it really is. Not debilitating, but you don't have that solid base for your muscles to work off of, and that's not something minor. I guess depending on how active a person is...... It's probably not an issue at all to a couch potato, but if you do any activity it's not a good thing. Imagine breaking the torsion bar on your car causing a wheel to splay slightly. Sure it still drives, but it wanders on the road and every bump directs the tension from going straight into the springs and shocks like it's supposed to and puts that on your ball joints, bushings, etc instead. Your wheel isn't going to pop off, but it wears out the other parts much quicker. Hope that rambling comment helps
SAFE! / take your doctor ;)
@@carcar5984 did you progress in your case ? I've had winging right scapula for years. i weight lift but my chest is the most lacking. as u said, the delts takes over no matter what form I do. I wanted to know if those exercises really works and for how long will someone see results in a case where the winging is seen clearly throught clothes
@@hamzaboutaliss2496 what has worked best for me has been to work on core strength and mobility. I dropped weights altogether and went to core and stretching for a few months and the improvements were dramatic. I figured out that my entire body was screwed up by compensating. A lot of time moving in front of a mirror and watching videos of myself moving around and I noticed the problems. One was when I would lay on my back, my right shoulder joint wouldn't touch the floor. Flat backed, but the winged shoulder wouldn't go down. I have to make a conscious effort to rotate the shoulder back to get it in line. My right trap was also found to be bearing most of the stresses through that arm. Rotating the shoulder back puts tension back on the side delt, where before there was never any. My side lateral raises were literally working just my traps. With the shoulder rotated lifting is felt where it should be.
I use full ROM when lifting. And even though I was going through full ROM, I was not taking the muscles through full ROM before. I suspect that your shoulder is causing your pec imbalances. When the shoulder is rotated forward, front delt takes the load. I'd bet that if you rotate back you'll get the pec activation you need. What I do is stand loose, rotate the shoulder back, then tense up the lower traps and rhomboids to lock the shoulder blade down in that position. Keep tense while getting into position for the exercise. If you try that, reduce your working load a little bit at first. Also, it took some training just to be able to learn to move the arm around after locking the shoulder blade down. Every arm movement will be hard to do without releasing the tension locking your shoulder blade down at first, so that takes practice. I hope this helps you out
@@carcar5984 could u fix it
I got a squat injury in my back almost a year ago and my right side wings out and causes light pain and uncomfortable. Will these exteriors help?
dont know - worth a try!
It does help but I can't feel the serratus. I Can only feel the pecs :/
I know I'm having a problem with this muscle and I over compensate but I don't know what to do... PT would massage me but pain comes back very soon :/
Also, I don't know if anyone is going to answer but this is my question : when I do those protraction exercises the top of my shoulders (acromium) starts hurting me badly. I wonder how come ..
Hi Sophie. In my office, I will electro-acupuncture people's serratus so that they and their brain can feel it turn on. You could get someone to do this with you or IFC can feel that contraction.
IDK why it hurts your acromion/shoulder. Sorry!
@@DrAlexRitza thanks for your helpful answer.
Kudoos from France
thanks🌹🌹🌻🌻🌺🌺💐💐⚘⚘💮💮🌸🌸
Dr Alex can I have ur 3-5 minutes I just need a suggestion I'm in pain since past 6 years and have taken lot of therapy.
Im very limited legally from providing advice if someone is out of the province of Ontario. I might be able to give you a general reply if you place it here :)
@@DrAlexRitza thank you for ur valuable time. I understand ur limitations I just need a general advice.
Here is my case, I had c5 c6 c7 injury in June 2017 (Someone punch in my neck with their elbow and I had vitamin D3 deficiency too). Now i take d3 vitamin.
Long story short I consulted one neuro physican in November 2017 who suggested me steroid injection such as Botox which at that time I refused and I went for physical therapy.
(If I recall neuro physican said I have this issue because I m techie) ( point to be noted: I'm in the field of IT since 2004 and started having pain after a punch in neck)
According to first physiotherapist my one shoulder was 2 inch up. ( Injury happened on left side and left is my dominate hand too).
If I count roughly I take therapy for almost 3 years my left upper trap is still tight and scapula bone hurt too if condition get worse. I am not able to perform daily activities without pain such as blanket folding, overhead activities, washing heavy dishes or clothes, laptop working. I am in pain if I don't take therapy. Right now therapist use ultrasound therapy machine, manual therapy, and sometimes neck traction and strengthing exercises. I do feel pain in scapula bone. Often my back swell too depending on activity. And I feel weakness in my hand.
This 2nd and current physiotherapist says I have winging of scapula and cervical spondylosis, neck straighting and pelvic tilt.
I am +35 now and try to maintain good posture guidelines.
Can u plz guide what kind of doctor I should visit... Physiotherapist or Neuro physician ?
And should I get MRI, or EMG/NCS and new cervical x-ray test done I had cervical x-ray done in 2017 November.
And recovery time of these activities? ( Why mine is taking age's).
Please guide
This will mean alot to me.
Thank you
The first drill feels difficult to do because of my shoulder I dislocated 3 weeks ago my right hand just can’t get the 90 degrees wall angle
Good video, can i send a video with my problem in your Instagram?
I from brazil and i went in 7 physiotherapists and not one can solve my posture problem...
I can't even do the very first thing you told me
For how long should one do the exercises to be normal again
@@0xDEAD-C0DE add load to it ?
if you want to see an ascetic change it will take a couple of weeks to a couple of months If it is going to change. What the other guy means is to strengthen the shoulder blade muscles = add load
@@DrAlexRitza oh ok thanks
Shoulders gym overdid more trap stick out
I have a bad pain in my shoulder blade after my mastectomy !
This should 100% be brought to the attention of your surgeon! If a nerve was injured you should see if you can get electroacupuncture in that area for relief and healing
the way you're talking about winging scapula is as if it is not a real problem.
an idiot chiropractor injured my long thoracic nerve and now i am in constant pain on my right side where he fucked up my neck nerves.
i wish it was just cosmetic i wouldnt care but the pain is real and the thing with nerve injuries is that no doctor or pt knows how to treat it.
ive been to many drs and all of them tell me the same : "just wait and the nerve will heal on its own"
i really hope they are right because right now living is almost impossible for me.
i take vitamin b complex to help it wish there was anything else i can do beside that and exercises because it seems like my right side which the chiropractor injured is not healing.
Ugh Patrick I am so sorry to hear that. It is usually more cosmetic except for injuries to the long thoracic nerve. If it were me, I would find a practitioner/chiropractor that does electroacupuncture who can stimulate the long thoracic nerve or serratus anterior like we do in my office. Sorry about your struggles and did not mean to minimize your experience
@@DrAlexRitza Thank you for your advice. i live in lebanon and i dont think something like electroacupuncture exists and even if it does the economy is in shambles now there is no way in hell i can afford it.
i am trying my best to not take opiods for the pain, i am gona keep trying to do serratus anterior exercises as much as i can and hope the injured nerves fires up again, i have no other choice my doctor said surgery will do damage more than fix the problem.
@theparkinglot. not yet but i am doing serratus anterior exercises everyday and im seeing slow progress i advise you to do alot of exercises too and listen to your body when you're tired stop
@@tetricko Hey Patrick, I've had a similar experience where a chiropractor really messed up my nerves because of a lot of cervical manipulations that were done. As a result, I've had TMJ, some cervical instabilities, nerve damage that I still don't know which exactly (I suspect long thoracic nerve) and now I've been dealing with scapular winging for about 7 months now. Hopped from doctor to doctor and no one seems to know what is going on. Been seeing a PT and a corrective exercise trainer to strengthen the lower trap, rhomboids, serratus anterior muscles and it's helped slightly but a lot of the exercises keeps aggravating the condition. How has your recovery been coming along?
@@forsaken108 im sorry it happened to you too, i broke down like 2 months ago and now im on anti depressants. i saw one last dr whos check up is expensive and he told me my problem especially in my shoulder because i have a dislocation will heal on its own in 3 years. or i need to do something called electrotherapy with a very expensive dr to try and regenerate the bruised nerves.
i dont have money i live in lebanon and everyday is a battle, mentally im drained and im always tired i dont know what to do anymore im just waiting on it and hoping time will fix it.
and im trying to stop taking the anti depressant with my psychiatrist.
Lmao. Scapular dysfunction will lead to problems 100% of the time. That's 100% of the time - in case you missed it when I said it the first time.
Also, your prescription is terrible. Stop giving physio advice.
Sir from Country contact me