For anyone asking for updates / does this work. I suffered from pretty bad scapula winging on both my shoulders but my left was definitely worse. Came across this video after my physio said she could stick 4 fingers under my scapula and that shouldn't happen... I've been doing approx 30 mins of stretches everyday for 2 months, a lot of the ones above included and I also do 3 sets of pull ups too. After 2 months of doing this EVERYDAY (that's important) my right wining has pretty much completely fixed itself. My left is still winging but oh my god its so much better. I know this might take another 3/4/5/6 months to fix but it will get there. My advice, stick at it. Stretch / strengthen everyday, I didn't see results straight away but it'll come. There is never ever any quick fixes for the body. Discipline and dedication will fix things though. Over time. Happy to answer questions if any of you are still curious about my experience with it so far. And thanks for this video man! Helped so much I really appreciate it.

I've had this for decades since childhood and NO doctor was ever able to tell me what was wrong with me or how to fix it. I always though it was just me being a freak of nature. Finally I get some answers to my shoulder. Thanks you

Omg brother I am currently editing so can’t watch it now, but just got the notification and read the title and thank you from the bottom of my heart! 😄 one of my biggest weak leaks! Like and saved without watching. ✊🏽 Lets strengthen that Serratus 😎

Day 2 of fixing my wings. My posture has improved by 60%, my pain has decreased tremendously and I’m already seeing a curvature in my waist I haven’t spotted in years! Who would’ve known bad posture would effect your curvy figure so drastically! Can’t wait to see how I’ll look this summer, your video has completely healed my life, thank you! ❤

arm across opposite side on ball 2:59 roll forward 4:36 pull apart a band 6:53 on knees push up 7:58 downward dog 8:17 slide up spike 9:00

Day 1 of fixing my wing. That’s what’s holding me back from all other exercises. So glad I found your video, thank you. Love that you come at this from a calisthenics point of view.

Excellent, as I am disabled I can still do some of these exercises. Well presented and aimed at all ages with winged scapulas. Many thanks.

I just genuinely thought my shoulders were normal, didn't even know anything was wronge until a friend at the gym pointed out my shoulder blades shouldn't stick out. I'll try this out bro

i’m a girl & i hate wearing things that show my back because it sticks out! i’m going to begin these tonight & hopefully it gets fixed!

I must say this... I did a few of these stretches and exercises, and I feel like it was THE HAND OF GOD at the same time! I did it just once! I had one scapula sticking out since I can remember in high school i think, and one shoulder higher than the other, I thought it was because of some deviation on the spine, but did a few of these exercises just one time! Just once! Looked in the mirror and my shoulder was aligned, my scapula leveled, my arm is leveled with the other one and I’m the first one surprised! To GOD be The Glory in JESUS CHRIST Who loves us with tender mercy! Sending you love Tom! GOD bless you!

I find this video very helpful because I have been trying to figure out how to more directly train my serratus anterior just for hypertrophy goals. Thank You.

I totally recommend to go see a physiotherapist!!!! I am personally suffering from scapula winging and I first thought it was my serratus anterior, but no! Turns out I had a serious lack of proprioception and my scapula-humerus rhythm was not good. The real problem was the downward rotation of the scapula; in my case, it was dropping without control. I had to work on this movement by doing proprioception work and also do a lot of scapula retraction. It improved a lot, but I still have lot to work on to completely correct my problem.

Wow the exercise ball exercise really activated muscles that were asleep for a long long time. Great video, thank you.

I completely fixed my scapular winging after 8 months of doing pull ups.

GREAT vid! As a returned to the fitness industry person AND scapula winger, this tutorial is fabulous! Subscribed!

The scapula winging stretch worked immediately 😭😭 appreciate the video brother

You are saving people money and pain. Great video Tom.

I went to 3 therapists already and you just discussed everything told me in total and so much MORE 😲 Thank you for all your videos!!!!!

❤️clear instructions in this video. Thx for the added pictures & detailed information along with your suggestions of many useful stretches because now this shoulder/back situation is understandable to me. ✅

Damn dude I respect your patience with the workouts ur doing so much, I personally can't seem to stick to doing same routines over and over again because I feel no changes but your patience in ur videos have proven me wrong time and time again, consistency is key, I'm going to fix this scapular wing once and for all! Thx for the vid man

Best video on scapular winging fix on the internet🙌🏾

Thanks, one of the best videos I’ve seen on this subject.

Helped me a lot. During the activation exercises I realized I had a weakness going on while trying to bring my right arm down. It literally collapsed while trying to bring it down and there was no muscle tension at all. I knee before that something was wrong but I couldnt quite get my finger on it. My arm always trembled when doing renegade rows, I have difficulties hitting in volleyball, I have developed a tennis elbow. Maybe it is all because of one very weak spot there. I was shocked. Now I know what I have to work on, so this video was a true inspiration. I still need to figure out which muscle is causing the trouble, but I am sure I will find it out eventually.

After two years of pec minor, trap, and middle back tightness and pain. It is gone, thanks to this video. I would highly recommend this video 👌

THAT RHOMBOID STRETCH ON THE STRESS BALL MADE MY THANK GOD OUT LOUD AT THE GYM. THANK YOU 🙏

I see that guitar in the background, playing that a lot with hunched over posture caused it for me.

Saved. I take it to start fixing my scapula situation. 💪

like all your follow along videos, targeted important areas and felt an immediate difference. thanks!

I definitely have scapular winging on me right side from the behind the back test. But my right deltoid also just seems so far forward, and I've tried shoulder capsule mobilizations. I think it's fair to say that I'll be working hard for months to get some real progress and I'll combine these videos with a local physiotherapist. I think year's of shoulder hunched jobs and going to the gym with poor form are a recipe for disaster. Anyone just starting to workout should do Calesthenics lol and listen 🎶 to this beautiful man here, he knows the way Thank you Tom

Damaged my shoulder because I over head pressed with scapular winging and now I’m here xD

The yoga ball serratus anterior exercise might just save from this shoulder injury. Thank you so much for putting in the work to learn all of this for others to benefit from

took me a while to figure out i have this problem. It drives me insane when i’m working out. Thanks for the video hopefully it works

Thanks Tom, I was hoping you would address some of the nerve issues and solutions that cause this as well, as I think that is my main problem (impingement).

Very helpful video, I include these exercises in my normal training. Thank you.

Hi Tom. You mentioned the fact that it took a while to fix your winging scapula. How long did it actually time to fix it...months or years? I have the same issue with my left scapula. Thank you! I just noticed someone else has asked the same question. So it only took you 6 months to correct your winging scapula. Great job.

great vid as usual, and only getting better, this may just be what I need for my serratus issues

AWESOME VIDEO CHAMP! that side lying acvivation is awesome :)

Protracted band pull aparts took about 10 years off my shoulders : ) Great vid.

4:36 6:05

Thanks for the video - very informative. Can I ask, how long did it take you to correct your winging scapular? Cheers

Thank you! Your videos are so informative and straight forward. I don't have loads of winging standing but when I'm in plank position I do. I have a rounded right shoulder and try so may different things. Like stretch chest, strengthen back, I'm stuck lol. Will give this a try

This was great Tom. Thanks Keep them coming. ;)

Great video Tom

Ive had scalene and SCM pain and it was extremley helpful to bring my pain down, thank you !

I've noticed I had a severe trap and lat imbalance on my left side, but no matter how many posture fixes or unilateral exercises I did, I couldn't quite fix it. I thought maybe my pull up form sucked, but whenever I showed my form to experienced athletes, they said I had superb form, so when I pulled both my hands forward and felt my back, my right one was ok, since that was the good one, but I could feel the left one kinda sticking out. At first, I didnt think it was winging bcuz I heard winging was supposed to be painful, but now I know I have some slight winging. THank god for this video, now I can finally fix that god awful lat imbalance and become stronger than ever on my weighted pull ups.

I find this very useful

Thanks Tom, as always good knowledge. Implemented few of those and really become more aware of those winging muscles, trying to fix shoulder issues starting from there. :) You earned a sub and a like!

Tom, this is AWESOME. Thank you

coach you are great

Thank you so much, i am just getting better doing these exercises.

Thank You very much for this knowledge it helpt me a lot. Positive energy send it to You

damn I always thought I was a special kid with those wings and now I find out it's a weakness in my body Thanks for a great video explaining this!

Very good video. I learned a lot!

GREAT vid. Subscribed.

So for my understanding, do all stretches, followed by one activation and then all of the strength exercises?

Great video!!! Thanks Tom.

Omg thank you, one of my chest has more muscle than the other. Everytime I do a pushup for some reason one of my shoulders don't feel right or like no balance.

Man this is just what i needed. i am struggling to stay stable on my right side for 2 years and didn’t know what’s wrong. Now I realized my right side is so weak. Why does nobody tell you things like this in the gym🤦🏻‍♂️

Thank you so much for this! 🙏 This is gold! One of the most detailed guides out there!

great video a complete workout thanks

Thanks man

Thanks man that was awesome

Great job thanks

Hi Tom! I have winging scapular combined with rib flare. So except for what you've recommended on this video, what other exercises should I do to correct my postures??

Dam nice video mate, nicely explained and shown

Thank you so much i didn't have a good sleep for a month because of back pain now i can sleep normaly

great video! can't thank you enough

Great tips, thank you!

Found this today very useful thankyou

thx ...ur the best bro, yes i did click the like button and i m already a subscriber lol

This helped me a ton. Thanks a lot

how much time does it take to fix the winged scapula?

You are saving people from wasting time with the NHS

thx, the exercise that takes pressure off trapezius, mine has gotten larger to compensate for the non functioning muscle after nerve entrapment/release and aches . I will give it a try, was diagnosed as a rotator cuff injury for 10 months.

My serratus anterior muscles work fine because I've trained them for the past 5 years. Scapula still winged out. All I know is my right shoulder is rolled forward from injury and when I focus on using my back muscles to pull my shoulder back then the scapula winging reduces significantly. I'm going to focus on my lower traps instead. Even going to physio they told me same thing, just strengthen the serratus anterior. Doesn't do a thing.

Thank you sooo much bro 💙

Thank you. So great! 💗

Thanks dude!

NOT MEDICAL ADVICE You probably have neurological problem and exercises only helped with symptoms. Your left eyelid is weaker which indicate neurological disfunction. Check with your doctor:) Thank you for video. It is really good.

You're amazing bro thankx

I liked it, very good exercises

Yes! Finally a weakness I don't have 😂

Hey Tom, thanks for the good content! I have a question. Would it be good if i do these exercises along with the rounded shoulder fix exercises on the same day? Or should i do this on a day and the other on the next? Thanks

Thanks.great video

Could you do similar video for the psoas? Great content, many thanks x

Sir You saved my life

I myself don’t have complex from my winged scapula I don’t care that people see it I just hate the way it feels when I workout or sit down. Thx for the help

Great info. I’ve just developed this problem after a rotator cuff injury. Now my scapula is winging like a sail boat when I reach out in front of me. Hopefully this routine helps.

Will this make the winged scapula not appear anymore? I want to get rid of it. Do these exercise help with these

How about a video on scapula stability using a ball on the wall doing wall circles or the alphabet

Does It serves for rounded shoulders? How much time does it usually take to improve posture with this type of routines? Thank you.

Brilliant, thank you :)

Thanks!

I had this. Then I started lifting. Now I don't have this. Someone shows me a strong guy with scapula winging I'll believe them, but for now I'll say this: get strong at pushing and pulling and the winging will go away. Especially push ups and rows, as scapula winging often comes with upper back weakness and desk posture.

someone may feel the intensity just not enough, maybe could use the bar of barbell or on the Smith machine, or light-weighted dumbbells when try to do some exercises in this video after fully stretched and activated. in general, scapular fixing progression just like to strengthen it and keep training it in certain safe way or graduality procedures in your kind discription. thx tom, really gotcha and i'll keep watching your series.

I thought this was a genetic gift lol. My classmate does this and we thought it was cool.

Hey Tom , hope you respond , i do for like 3 weeks three sets of scapular push ups and i dont see results , what i should do ?

My Phsio has me doung very similar stretches and exercises to activate my serratis (selling?) anterior muscles

Just did this exercise I never felt such stretch in my back shoulder

Hi Tom! Should we do this routine before our main workout, after or separate? Thanks! V