How To Fix A Winged Scapula & Shoulder Blade (the actual root cause)
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- Опубликовано: 25 июл 2024
- Shoulder Health Program: www.conorharris.com/shoulder-...
0:00 What Really Causes Scapular Winging?
1:58 Step 1 For Fixing Scapular Winging
2:14 Tests For Scapular Winging
4:09 Exercise #1
6:18 Exercise #2
8:20 Step 2 For Fixing Scapular Winging
9:20 Exercise #3
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I’m beyond blessed. I own a handheld device that I remotely connect to my tv to watch Conor educate me for free while I do my stretch routine after a long day at work. With a/c and a roof over my head. Thank you so much Conor. I owe you my life.
Love this comment so much, a lot to unpack there and it’s all great life advice. Bless you my friend, keep enjoying your life!
Life is good
I often think about this.. Of all the material things and hi life experiences billionaires can buy, a little bita scientific discovery like this is much more fulfilling and is pretty much free for everybody nowadays 😊
Gay
U like guys bro?
I want to send this to the PT who refused to work with me. I was 73 and had been living with something i had no name for until a surgeon explained and prescribed PT - for intense nerve pain on my left, and winged right scapula.
My shoulder had taken over a decade to get as bad as it was. I was acutely aware of it early on when i took yoga 4 times a week for 3 years - the "cow" strech pushed the front of my shoulder forward, etc. When i raised my straight arms above my head, my right arm practucally touch my ear - much less space between shoulder and neck.
You know all this, but all i knew was that I'd had what they told me was a frozen shoulder in my early - very active & fit & working with weights - 60s. Back then, a completely disinterested PT told me once i was pain free & regained range of motion, we were done.
For years i thought my shoulder was still "frozen" - i didnt even know my "shoulder bone" was called "scapula."
It was the seeing-stars nerve pain on the left that finally made me see a sports-med surgeon at the Cleveland Clinic. He's the one who wrote "winged scapula" on my PT referral.
By the time of my PT appt, i had looked it up and found pictures
The PT there didnt even look at how my shoulder moved, and when i showed him on-line pictures that looked exactly like me from the back - of one shoulder collapsed down, armpit squashed, he said "I dont see a problem."
He said if you can reach your right hand up behind you high enough to touch a bra, and reach over your head to get things on shelves without pain, that's it.
I said but what my affected shoulder does is completely different...
We never even discussed the nerve pain from neck to right shoulder.
He just sat there watching me cry, waiting for me to leave. When i asked, he suggested a female PT i could see if i insisted on trying to get help.
He was a very good PT at the Cleveland Clinic. I was not an athlete, slightly overweight, old white female.
It was 2 months before i could actually set foot in the bldg - i broke my first two appts with Nina.
who turned out to be a dry needle specialist. We worked on my neck and nerve pain. She was a genius, got me to pain free on the right , taught me to breathe, and we had begun doing scapula exercises when she left for new job.
Ive been on my own since then. Thanks to you and another teaching PT here on youtube, i both wish i could work with someone again AND know that not every PT does the supportive ribcage work ;->
It's a start. I'm 75 now, and know how unappealing my situation is to many PTs.
But Nina undid pain that 40 years of bad work posture had made chronic.
I dont have the capacity to learn anatomy at this point, and ADHD makes even remembering to do new things very difficult.
Im just glad for the chance, and if any other female geezer has read this far, CHANGE IS POSSIBLE - we are lucky to have phones full of possible allies ❤
This is really tough for me to do but after getting the hang of the stretches my RoM has increased by about a dozen degrees. Thank you so much! This is the first step to fixing a serious problem I've had for several years.
Excellent explanation! Thank you very much, you explain clearly and precisely.
thank you for this, this is just what i needed. ive been seeing a PRI trainer and its been incredibly helpful but havent done much work on shoulder specific stuff. this will be a great addition to my current program
Wow Conor, you really shared very useful and unique content. Thanks a lot 🙋🏽♀️
Excellent video
Love your valuable contributions
Thank you for spending the time and effort you do
🥳💪💗
For myself this issue is a consequence of a right BC pattern and Conors videos on that have been very helpful. I also found the neck video helped a lot.
Which neck video?
Hello Conor! I've recently dug into your content and I'm liking it a lot! I was wondering if you could do a video on shoulder dislocation rehabilitization. Some years ago, I extended my arm in such manner that I felt my joint going off, and now I have the same probelm in both shoulders. Thank you in advance.
I really appreciate these exercises, thank you.
Hi Conor! I just found your videos 2 days ago, and they are amazing. Great explanations with very helpful visual tools, easy to do exercises that make perfect sense after your explanations, and time stamped videos 👍
I have one question regarding this one. When you say that winged scapulas are due to ribcage, do you mean because of the way the ribs are curved or because the spine's natural curve is a little over exaggerated?
Bro's spot on. Every test in this video.
These are life changing thank you so much 😊
Thank you. You mentioned important and hidden points
Congratulations for 1.3 lakh Subscribers ❤❤❤❤❤❤. May God bless you 🙏🙏🙏🙏🙏🙏🙏🙏🙏
Who ever is struggling with this injury, Focus on Strengthen all 3 traps muscle and it will fix automatically. My Experience hope you got well as soon as possible😇
Please enlighten us more
agreed. upper, lower and mid
@@jthorn3373 start with body weight
@@jthorn3373 yes
Absolutely awesome. Thanks! Just what I was after, need to fix my scapular winging and hopefully that should sort out the chest minor strain so I can bench press again.
you might have scar tissue around your scapula too, check them
High quality content!
Love You bro, thanks You so much. This si the video that I needed.
Holy moly the last stretch is good
I think the last 2 will help me.Ill get right on those. Those first 2 look like nice stretches.
thank you for real for what you do. thank you
For everyone who suffer from scapula winging do focus on strengthen lower trap and middle and do shoulder rotator strength exercises, hope it will fix . Thank you❤️
It works for you
thank you C!
Really helpful video as always :) Thank you
Im so glad I found you, ive been trying to figure all this stuff by my own before just by using marihuana when I exercise, I can see temporary effects and generally feel better every time I complete those great breaths exercises. Thanks to you I can finally breath some air. bless ya
Hi ,Conor .The real problem is a violation of the act of breathing, when the diaphragm does not work or there is insufficient.When the middle scalene muscle begins to participate in the act of breathing and in the act of forced inspiration, then ischemia of the transverse artery of the neck occurs. It is the Transverse Neck Artery that supplies the upper third of the brachial plexus. This artery can also suffer due to the strap of a bag. The middle scalene muscle may become reflexively contracted due to any injury, scar or infection. When the brachial plexus does not receive enough blood, then problems occur along the long thoracic nerve (and not only); if there are problems along the long thoracic nerve, then a problem occurs in the Serratus anterior muscle and we have a wing. Conor is new to anatomy, so he explains the problem as “a discrepancy between the shape of the chest and the shape of the shoulder blade.” Breathing into the back will help, but only if the neck muscles are tense only as a result of the bad habit of breathing upward. But unfortunatly the are plenty of other reasons such as over use of hands , shitty bags , cold or hot temperatures , infections, individual anatomy ,traumas, long tr. nerv stuck in fibroses between latissimus dorsi and Serratus anterior
@conor harris can you do a video on Quervain's Tenosynovitis. It's a painful condition that occurs when the tendons on the thumb side of the wrist become inflamed and constricted. My left wrist looks like there is a protrusion and limited mobility flicking the wrist.
i have had collapsed lungs and had tubes poked through this area and key hole surgery. this was 20 years ago and the muscles around it feel as if i have never used them. ill give this a go as it's the bane of my existence.
I noticed the rotation in my ribcage.. but I didn't know how to adress it. Going to try this out. I have multiple injuries so it is a puzzle at times what to adress first. Thank you. My real life docters and fysiotherapist don't have time to asses anybody these days.. 😢
Thans for this vid. Is there a good gym machine you recommend, it would be convenient to do that just you don't lose trust in the routine and blame the technique (usually this happens with me). So I started doing full back workout on machine.
What is a way to do the rows without a bench?
My swimming trainer told me that i am unable to rotate my arms properly during the butterfly stroke. That got me thinking and brought me here.
Will this also work for people with some hyper mobility?
Mr. Conor Harris I have a cranial sidebend that you described on your website, I think it's because of birth trauma
How to correct it ?
I really need your help 🙏🙏🙏
I have the same problem, what is the treatment, Doctor?
does going to gym and training back help in fixing the winging
Something I have to constantly remind myself of: whenever you feel insecure about the way your back looks or you're frustrated because it hurts, remember there is always someone in a worse situation and are not as fortunate as you.
Hello, i need help, i did the tests and i could do it perfectly but it looks like i have scapular winging
Uneven shoulder plss
Sir Can I workout with my winged scapula
What about deadhangs do you think it’s worth doing this exercise to fix scapula winging?
Sir left aic pattern video
what about for that stubborn and weak rhomboid that also stiffens up.
I am facing issues while engaging the side abs after exhalation, what I do after exhalation is I contact the whole belly which I know is wrong. Can anyone suggest me and help me with this?
this is for latteral scapular winging right ? Because I have a medial scapular winging..
Do you feel that someone could workout their upper body while rehabbing scapula winging? (Meaning performing vertical push, horizontal push, vertical pull, horizontal pull) Or perhaps maybe only pulling exercises would be appropriate?
my winged scapula is due to thoracic nerve damage from impingement
takes up to 2 years to get nerve to rejenerate
How did you get the nerve damage?
@@Yeahimalright c6 -c7 narrowing ; slept wrong and woke up with pain ; been 7 months and i am much better with stretching and exercises ; need to do this for healing as you know
@@Yeahimalrighthow did you find out your thoracic nerve was damaged, was it with an mri?
Right/ left stance?, heel / toe , arch?🧐
Nice so have you figured out how to fix pretty much anyone’s scapular winging? Or is it still not studied enough?
My shoulder wings more when im on all 4...pushing from off the ground.
Tried these two exercises while at my desk at work. Instant relief
Your winged scapular was instantly fixed??
@@kxng8626I don't think it fixes immediately. He said instant relief, it felt better immediately for him.
hi Conor im quite confused with this. i have been making progress but i was always certain that the left side of the upper body had an external rotation disfunction and not the right side as the right shoulder comes more forward which is more external rotation and its easier to get flexion on the right side. i stopped doing the infraspinatus on the right side as it was keeping my shoulder forward so i do infraspinatus on the left side and the subscapularis on the right side. I also always thought abduction was limited on the left side as the right arm used to go more outward and the side deltoid was always switched on. What im saying is that when i do the infraspinatus breathing exercises like the pull apart it feels good on the left but bad on the right and its not going to help my shoulder coming back as its external rotation where as my shoulders now feel more level doing the subscapularis on the right side is this right Conor. I of course do the breathing exercises as well but you need the muscles to reinforce it
Joaquin phoenix had this in Joker
I feel like I've reached a high level in my gym-ing where I've decided I'm going to start training my ribs lol
But I have a left scapula wing. What should do, should I do these exercises on my left side?
Yes.
He didnt once mention long throacic nerve palsy, if thats the cause it isnt a simple fix as doing these stretches
This is the first video that's made any sense given my symptoms... always told it's weak rhomboids, underdeveloped traps and tight chest but I've been saying that if I can get traction and feel the ribs 'separate' it alleviates the pain and discomfort - if only temporarily.
Did this work for anyone?
Where are you based, Conor?
The top of my scapula grinds into my first and second rib. I don’t know if it’s winged scapula but god it’s awful.
This video ignores that scapular winging can also be caused from a nerve injury which is very different than anything mentioned here.
I have this nerve damage thing.. that's causing my winging in right arm. Multiple stuff going on. Getting MRI after ,3 years of this. Very painful
@@dondon98 hii i too have right scapular winging bt unable to figure out the reason..how do i know that is it caused by a nerve damage or due to muscles? Can u please just let me know what are your symptoms as ur clear that u have nerve problem..
Yes then you or both of us need a nerve study done. We could also have nerve entrapment that is compressed in that spongoloid area. It hurts in that area for me. I've studied this and you can get nerve palsy. So if the muscles back there don't fire and won't pull and stabilize then you get that winging out or medial which is winging inward but I feel my scapular scraping the back of my rib cage
Uneven shoulder video pls!
my scapula is winged but on every test possible i can move with no pain no problems
because it's often a very normal thing that fitness and other influencers over complicate (coming from someone that works in physical rehabilitation). Every patient I've seen after strengthening and exercising never actually gets rid of their winging but lo and behold their pain goes away regardless.
possible to fix it if it’s a result of pectus excavatum?
@@randomyoutubecommenterr🎉🎉🎉🎉😂😂😂😂😂😂do you know if massages can help?
😮 this guy speaks too much. We need more of demonstration than talk
Tiktok brain
I connor would a unaddressed rotator cuff tear be responsible