How to Fix Scapular Winging
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- Опубликовано: 29 сен 2024
- Learn the step by step process to fix this problem! The most common cause of scapular winging is a poorly functioning serratus anterior muscle. In today's video you'll find a unique way to work this muscle (and learn why other exercises may not be as optimal). Big shout out to @ecressey for the cue on the 3 R's!
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I seriously thought my shoulder blades were just different than other peoples
Bro same and I everyone thought it was impressive as a kid but I knew it wasn’t good once I started seeing these videos😂
Nice video Dr Aaron
What can I do to support u??? Ur videos are insanely good and ur giving the best treatments to ppl. Not like Tom from kneesovertoesguy, who is a Scientology member, although his Programms are also good…
Respect
Dude, you’re a blessing for humanity. Thank you and best regards from Germany 💚💪🏼
You're so welcome!
Yes he really is 😃
@@SquatUniversity sir give me ur email id or number i want talk to you...
@@SquatUniversity do these exercises in the video help in getting rid and fixing a winged scapula? I don’t feel pain from it but every time I put my hand behind my body it sticks out. Please let me know if these help and how long it takes to recover roughly
Couldn't agree more!
How to fix scapular winging: isolation exercises targeting the Teres, infraspinatus, supraspinatus, and the rear delt muscles. Strengthening these muscles will roll the shoulders back and down into a more neutral position. Winging can also be effected by your body being in extension. If you have QL/psoas pain then working the glute medius, adductors, and the lower transverse abdominals near your groin, and your obliques will stack your pelvis under your rib cage putting that shoulder in a better position to target those muscles and take tension away.
After 7 years of mind numbing pain from a rotator cuff injury and scapular dyskinesis and the muscle compensations that came along with it, this worked for me.
Depending if your winging is a response to a rotator cuff injury, it takes 2 months to really notices progress and 4-12 months to get as close to 100% as you'll ever be.
I have been dealing with this since 2011 because I fell from a 2nd floor and landed on my back injuring my scapula and refused surgery. After doing this exercise my scapula mobility has improved more than 50%, this is just crazy. I have tried everything under the sun and this is just gold. Thank you!!! Salute from the Dominican Republic
Trying this asap
Y como tu te caíste del segundo piso loco ?
Man o man!!!
I have been in pain since 2020. I thought it was covid. Got to a point where I was sure the pain killers would cost my life. Came across your channel and I cannot explain to you how much it has helped me.
I cannot thank you enough.
I am telling every soul I know about you!
Thank you sincerely
Eugene
In which shoulder u uad a pain
Rotator cuff pain while bench pressing, would be good, I've seen it asked before so I know I'm not alone
You may have a tear. I tore my shoulder labrum without having a defining moment of when I got injured, my shoulder just started aching a lot
@@craig6351 I don't have any pain or anything mate, though I have in the past experienced it, it's something I've seen asked in the past and have been curious myself, though it's absent in all of Aaron's stuff
@@LeeH3nson check out smashwerx on Instagram and RUclips, he’s got a lot of content on shoulder issues
@@craig6351 I know Aaron does too regarding the overhead position, I have both his books etc but if Aaron wants topics suggested to be covered, shoulder issues while benching Is my suggestion. Cheers for the suggestions though mate
@@craig6351 did you require surgery ?
Real question @SquatUniversity ..
Do you realize how much help and what type of impact you’re making with you’re information? Also, how do you feel about that? Thank you for providing such valuable content!
I just want to help as many people as I can - I'm honored to hear you're enjoying the content I make!
Wow. This really was the missing link for me and my shoulder. No more anterior shoulder pain and no more winging. The rest of my back and hip issues improved slightly as well. Holy kinetic chain, Batman! Thanks Doc
How long did it take to fix the winging?
andrew please answer
@@EizengoldtI’ll start and tell you how it goes myself
@@lewisbaxter5552 thanks Lewis, I'll start it too and get back to you in a months or weeks
@@lewisbaxter5552 yo lewis how its going did u feel a little better now?
Im legit fighting back tears with excitement (might be amped by the preworkout starting to hit) ahaha. Cant wait to get over this distraction and back to both pushing and pulling confidently!
My right scapula is fucked up and it hurts, how is yours after this exercise? did it help?
@@sant0s93 unfortunatly no I have delt with winging and inability to flex one lat. I broke a clavicle 2 years ago (and 5days) ago... i think Im dealing with nerve damage to the long thoracic nearve... This vid is great stuff regardless!
@@samjabaji1726 That's unfortunate news, hope you get better and find relief in the future.Thank you for the response.
Does your scapula wings up while bench pressing? I think I might have a week serratus and dominant trap
@@samjabaji1726 Has your damage to the thoracic nerve gone? About 18 days ago, after the sport, my wings appeared. Doctors said it was because the long thoracic nerve couldn't work the serratus muscle. I have pain and discomfort in my right chest arm and back. How was your process, did you get rid of the disease?
Dr Aaron literally has everything I need to start moving more efficiently. I’ve been dealing with a bunch of issues from a winged scapula and a weak anterior deltoid affecting my bench and causing pain, to an ineffective squat which ended up hurting my knee permanently. Dr Aaron has helped me so much with his videos.
How often should I be doing this?
Probably as often as you would train other muscles. Maybe a weekly 2-3X frequency
I have no idea how to do the 3rd step. I’ve shit control of my scapulas and they are protruding like crazy
Great video! Just a quick question, for optimal activation of the serratus, should you stretch the pec minor (I have rounded shoulders) for 2-3 minutes before doing the exercise and is training 3x per week enough to see improvement in serratus activation.
i would also like to know
Do it every alternate day and yes stretch/lacrosse ball your pec minor before doing it, according to my physio
Yes stretch the pec minor. Also Upper trap and Lats may need attention too.
2 reps and my left serratus already is cramping up... Yep, I definitely need this Excercise
did u fix your problem?
Did u fixed the problem?
Yes it definitely help, although i also needed to work on a tight upper trap und weak lower trap, and the weak serratus
@@maikjansen2332 so is it in place?
This might be the final piece to me being pain free. Thank you.
did u fix your problem?
Does this actually fix scapular winging?
Thanks for the great instruction in this video. I’ve been dealing with this area for
over a year.
You're welcome!
did u fix your problem?
How do you increase resistance? Can I hold a pair of half kg dumbells?
been struggling with scap wining for a long time. thank god for this video!!!!
You're so welcome
Man, doing the banded version of this exercise instantly improved my scapular winging like its magic! Much respect
What band did you use ?
It would be better if These exercises were seen without t shirt...
Watched to see what I might be doing wrong. The wall slide really activates my scapula with just 2 sets of 20 slides. It’s a great exercise and really helps!
Edit: I learned this in physical therapy after sustaining a rotator cuff injury due to my scapula.
Did u fix ur winged scapular?
@@h.happy0i would assume he did but i cant feel it in mine cause my front delt takes over and hurts lol
You really are the faking best in the world man !
I've had shoulder problems for year plus, after watching all your videos about scapula, shoulder pain etc.. i can proudly say i am pain free.
How many reps and sets are recommended? Should we only do this or all the three angles mentioned?
Thank you for the video! Very useful! Just one question though.. What do you recommend for this exercise in term of repetitions, sets, etc? :)
Been dealing with this issue for about 6 years now. Finally trying to fix it properly and hoping this does the trick. Been doing a lot of the 90 degree exercises but my issues are overhead.
Can this be done daily and along with other weight training or should all that be put on hold?
Thanks
you fixed it yet? and if yes how long did take and did you go to the gym
bro anything I ever try just seems to make them worse and I can’t afford a physical therapist.. I wanna just give up at this point
Same bro ion know what to do
To feel the muscles you have to do 4 things :
1) you have to keep the shoulder down throughout the whole movement. This is called scapula depression. You can search this term online if you're not sure how to do it.
And don't confuse the part of keeping the shoulders down with raising your arms overhead. You can still raise your arms overhead in the wall during the movement while keeping the shoulders down/depressed.
2) Push the blades away. This is called scapula protraction. And don't round the spine when pushing the blades away. Scapula rounding and scpaula protraction are two different things. Although in the video he said round the upper back ,its the wrong term,he should have said protract the scapula. When you protract the scapula you push the shoulder blades away without bending your spine. While in the other hand,when you round the spine it basically means bending the spine. So focus on scapula protraction which means pushing the shoulders away without bending the spine.
3) Keep the glutes/core/abs engaged during the whole movement. Film yourself to see whether you are keeping posterior pelvic tilt or anterior pelvic tilt. If you engage your abs/glutes you will go from antetior to posterior pelvic tilt,which is the right way to do it.
4) Keep the forearms vertical. If you notice in the video he mistakelly flares the elbows out when performing the wall slide which makes the movement less efficient. Instead of keeping the elbow out focus on keeping them in a vertical position.
GOLDEN TIP : Film yourself. Do these exercise 3-4 times a week for 3 sets with 4 reps. Do this for 4 weeks. Film yourself again. If you dont see any change after 4 weeks then switch strategy.
@@ElyazidNajdawi.
How often should I do this exercise to fix it? Or does it stay permanent once it works
Thanks man!!! Im gonna try it
solution needed 😭
tight upper trap left side , grinding sound while movement and pain from neck to mid back
Literally same lol
Just miming the wall roller exercise while following the cues gave me a satisfying pop in my back and no grinding feeling at all reaching up. Awesome
You are a blessing from God. I am 54 7:21 year old not exactly a gym rat but more of a home fitness otter for years. I have pretty decent physique and fitness strength but had this shoulder issue for years. A heartfelt thank you.
I have uneven scapulas, where my left one is winged and slightly higher than the right one, which restricts my mobility on the left arm in some movement/workouts. Any excercise I can do for this? I went to chiropractor who thought it was because of overmobility in the left scapula and weaker muscles on that upper left side of the body compared to the right side. Do you think that sounds right?
How many reps and sets per week?
3-4 times per week, around 3-5 sets of 10 reps per session, then gradually increase the workload.
You truly make the best videos Squat University. I cannot thank you enough for leaning me about Shoulder Stability, Banded Kettlebell Pushes and this. Its literally gonna save a person like me years of pain and suffering.
Let's gooooo iv been waiting for this video. Appreciate it man.
Glad to make it for you!
I've been having chronic shoulder pain for a few years now. I've been going to military physical therapist and they have no idea what my pain is. After doing this, I've drastically have seen a change in pain management. Thank you Dr.
how many reps or sets?
Bruhhhhhhh finally, sweet relief. Thank you brother 🙏🏽
the best scapular winging video. it works finally...
It's difficult to not engage the upper traps while doing this exercise
I managed to activate my right scapula. I've been told it wasn't fixable ever since I was 9. I'm 25 and it seems to be moving. Thanks
Ooo manh... Tnx very much... I were a great swimmer and tennis player before my disslocation.....😢 and im back on my track bcoz of you... Thank you bro.... You dont understandhow your free content make my life happier❤
Dog this is the only video that has actually made me understand what’s happening back there bc i can feel everything happening and I’ve come the the conclusion that the reason my left pec is bigger than my right (even tho I’m right handed) because of my scapular winging but I haven’t been able to visualize the bodily mechanics of it and thanks to this I know what’s happening and I know the exercises necessary to fix this, the only thing I’m concerned about is I’m not quite sure if my scapular winging is a result of injury or a result of a long thoracic nerve impingement
I did this to see if it was my issue. Whole entire armpit and rib cage cramped up. First time I felt those locations in a few years. Must be it.
My son has a problem with right winging during scapular retraction. It's normal the moment he protracts it. The moment he retracts the scapular wings out vertically protruding.
💪🏾💪🏾good video very informative keep up the great work I need to improve my squats badly slowly but surely ima get better💯💪🏾
Thanks for the support
@@SquatUniversity your welcome💯💪🏾
I’m definitely gonna try these. I’ve had scapular winging for years after a bad car accident. I really hope this helps
Did it work ?
So I have question about this, my left scapula wings only when I internally rotate my left arm behind my back and reaching my other arm to interlock it. I have mild scoliosis on my left side of my ribcage. Does that play a role? and I feel no pain when I do exercises or lift.
Finally, a solution to my pains. 😢. Happy times are ahead now that this is solved
I don't understand the 3rd step of the foam roller exercise. what does "rotate up and around the shoulder blade" mean?
My man looked so happy when he lifted that weight without pain, so good to see someone overcome a hurdle like this
@squat university : i've been struggling with AC joint pain when doing overhead movements / chest pressing movements and noticed today that i have significant scapular winging only on that side. is it possible that the scapular winging is causing that AC joint pain/discomfort and fixing it will clear the AC joint pain? I know this video is old but a response would be hugely appreciated.
I've been waiting for you to talk about this doc, thanks. Please tell us more about the upper body, keep going you're great 😃
You got it!
did u fix your problem?
@@socloseagain4298 Not quite, honestly I didn't put a lot of effort in it
@@rewtru8273 Oh no 😢
Keep up the awesome advice. Thanks for your great tips. respect
You're so welcome! Thanks for the support
Great vi deo thanks. A few questions though. Is there a benefit to using a foam roller instead of a towel on the wall?
And, I feel like it's easier to overload the serratus anterior with the scapula push up. So wouldn't it make sens to every other session use one of the two exercises and the the other sessions using the other? Or should I just only go for the serratus wall slide every session?
Thanks for your help, appreciate the info you are posting a lot.
Hi, is there any damage to the long thoracic nerve? Have you had an emg done?
Can y’all help me out? My shoulder hurts when I squat. And i just ignored it till my right shoulder blade comes out when i raise my right arm 90 degrees
My right shoulder is popping near my collarbone when I do the motion of a push-up with the arm at my side. Nothing happens when I do actual push-ups though. What is my problem?
The popping stops for a while when I swing my arm back straight, with the thumb pointing up and pressing my arm towards my shoulderblade using, in this case, a doorframe. It totally stops during the day cause I'm assuming that my shoulder has loosened up by then.
Why isn’t this exercise is your book “Rebuilding Milo?”
Bro what either everything in my aholders is fucked or im doing aomthign wrong because this fkn BURNS
I workout and im trying to fix my scapula winging, would my workout effect my scapulawinging
Why does this tightness there happen? I have been dealing with a shoulder pinch for months now. I think it was from muscle loss from pregnancy+ the way I sleep on my stomach with arm over my head
Once I found out you were a physio sharing extremely useful info, I felt stupid for not subscribing earlier.
Can pull ups fix scapula winging?
I been doing those alot but it kinda helps but it wont fix it completely
let me get in an idea here: i think doin this exercise with one side only, is a easier way to address the target muscle. So try to do it with the band still but just lift the not working arm to the side and roll with one arm only. Like this u can also extend more and have more range to work. For me especially this variation worked way better
been needing this for a while thank you
You're welcome
Is it possible that u don't have any symptoms or pain but can still have scapular winging?
Can we do that exercise on the ground and instead of pushing our hands upward we’ll move down wards with our body?
Thanks for the info. Please, how many reps do I need to do? How often? Daily?
sir i have a question
i have a wing scapula.( im doing excerices for that)
i was thinking of joining gym.
so should i do gym while having wing scapula or wait untill it fixes.
really appreciate your hardwork
You can train without issues, just make some initial preparation excercises to prime the scapula, then do the stuff that does not give you excruciating pain.
jesus I've been digging all day to figure out this scapular thing and this is the first guy I can actually understand
Im trying to do the movements but it’s just clicking and feels like it’s getting worse
My left trapezius gets painful when I do this. How can I fix that?
My child was born with scapula winging, will this help or does it only help those who have winging issues due to injuries?
Great Video
Is there a substitute exercise if you dont have a foam roller?
Use a pillowcase
Thanks! And yes, just use a towel
I just tried this sitting at my chair with no roller in the air and my left serratus anterior cramped the fuck up LOL..
Could you perform this without a foam roller?
What can you do to relieve neck pain from scapula winging?
Does this help with rounded upper back/forward shoulders posture?
what if you can’t control your scapula enough to rotate them on command? advice?
I have pain when pressing Or reaching overhead when lowering my shoulder, any ideas?
I tried every single exercise on the planet i cant fix it
Same but it might be because of constant activity with it, I’m currently taking a whole week off to serious address the problem. It can lead to messed up shoulders, back and hips.
Same. I've honestly kinda given up on these videos so idk what to do. I think if I go to the gym a lot it might be fixed because I usually do calisthenic exercises but I don't think I've ever seen a gym person with this. All the best man.
I’ve felt for a long time that i have less control of my left ”elbow” thinking it was bc my left arm is weaker than my right, but I think this might be the main issue 👍🏼 Gonna try this
Squat University is a must follow for anyone who is avid about weightlifting! Best warmup/rehab content on RUclips! Does anyone know how many sets/reps of these are recommended?
As much and as often as possible. It's about teaching your system to activate the muscle correctly, so the more the better .Do it for 2 mins, 2 x daily for example.
How many reps of these should i be doing ?
Some amazing content as usual. Your videos are always useful and debunk a lot of what I hear
Any tips for tight calves and hamstrings? Almost at the point they meet?
I limped for many years due to extremely painful warts on the bottom of my right foot (thankfully now removed) causing a slew of instability+injuries to the right side of my body, every stabilizing muscle on my right side from my ankle to my neck has been ruined and this was so helpful for strengthening my right shoulder again
I have terrible winging, it hurts Like hell and is so anoying.
You do some amazing work! Do you have any referrals for places in Toronto, Ontario or around there who are on your level? I've seen a few sports therapists and they didn't quite put in as much effort as you do.
My right side is extremely bad, when i do it, i feel it in my right front delt, why is that?
What band is being used in this video ? Help someone
So how frequent do you do this? Like how many times a week?
Please tell me how often and for how many sets I should do this exercise,
1st queue i get, round the upper back en push the shoulder blades away.
But during the second queue i don't understand how to rotate the scapula up and around the thorax, if I'm already pushing the shoulder blades away in step 1?
I just don't feel any muscles really engaging...
To feel the muscles you have to do 4 things :
1) you have to keep the shoulder down throughout the whole movement. This is called scapula depression. You can search this term online if you're not sure how to do it.
And don't confuse the part of keeping the shoulders down with raising your arms overhead. You can still raise your arms overhead in the wall during the movement while keeping the shoulders down/depressed.
2) Push the blades away. This is called scapula protraction. And don't round the spine when pushing the blades away. Scapula rounding and scpaula protraction are two different things. Although in the video he said round the upper back ,its the wrong term,he should have said protract the scapula. When you protract the scapula you push the shoulder blades away without bending your spine. While in the other hand,when you round the spine it basically means bending the spine. So focus on scapula protraction which means pushing the shoulders away without bending the spine.
3) Keep the glutes/core/abs engaged during the whole movement. Film yourself to see whether you are keeping posterior pelvic tilt or anterior pelvic tilt. If you engage your abs/glutes you will go from antetior to posterior pelvic tilt,which is the right way to do it.
4) Keep the forearms vertical. If you notice in the video he mistakelly flares the elbows out when performing the wall slide which makes the movement less efficient. Instead of keeping the elbow out focus on keeping them in a vertical position.
im sorry mate, but one muscle cannot protract and retract at the same time. 0:57
muscles only shorten
Hey, I do it while leaning in a lot to increase the tension. what do you think about it ? thank you. Keep up the good work
I feel if u have it on one side doing movents where u use both arms can be less affective
Again you amaze me with fantastic content.