How to Fix Scapular Winging

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How to Fix Scapular Winging

Рет қаралды 322,265

Күн бұрын

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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Пікірлер: 379

@Kylewb320 2 ай бұрын

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.

@ericksonfenton6021 Жыл бұрын

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

@quentinvaisala3134 Жыл бұрын

Trying this asap

@reyki3576 6 ай бұрын

Y como tu te caíste del segundo piso loco ?

@Spasspolente 3 жыл бұрын

Dude, you’re a blessing for humanity. Thank you and best regards from Germany 💚💪🏼

@SquatUniversity 3 жыл бұрын

You're so welcome!

@rewtru8273 3 жыл бұрын

Yes he really is 😃

@rana1860 3 жыл бұрын

@@SquatUniversity sir give me ur email id or number i want talk to you...

@marco7838 2 жыл бұрын

@@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

@edvm4953 Жыл бұрын

Couldn't agree more!

@yeeyee139 10 ай бұрын

I seriously thought my shoulder blades were just different than other peoples

@GenaEnSamIAm 7 ай бұрын

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

@ZamarKhan-of3ns 15 күн бұрын

In which shoulder u uad a pain

@Andrew-pm5st Жыл бұрын

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

@Mcliftolas Жыл бұрын

How long did it take to fix the winging?

@Eizengoldt Жыл бұрын

andrew please answer

@lewisbaxter5552 Жыл бұрын

@@EizengoldtI’ll start and tell you how it goes myself

@Eizengoldt Жыл бұрын

@@lewisbaxter5552 thanks Lewis, I'll start it too and get back to you in a months or weeks

@games4life364 Жыл бұрын

@@lewisbaxter5552 yo lewis how its going did u feel a little better now?

@Doinkski Жыл бұрын

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.

@dbratof1 9 ай бұрын

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.

@fredsifyable Жыл бұрын

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.

@ahmedhagrachid9427 5 ай бұрын

Man, doing the banded version of this exercise instantly improved my scapular winging like its magic! Much respect

@bethanyfranchi 3 жыл бұрын

been struggling with scap wining for a long time. thank god for this video!!!!

@SquatUniversity 3 жыл бұрын

You're so welcome

@GardenBoat Жыл бұрын

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

@calebyoung8805 3 ай бұрын

My man looked so happy when he lifted that weight without pain, so good to see someone overcome a hurdle like this

@Spartan117A51 Жыл бұрын

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.

@anjaykumarkc4551 Жыл бұрын

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.

@cliffsidbury1669 3 жыл бұрын

Thanks for the great instruction in this video. I’ve been dealing with this area for over a year.

@SquatUniversity 3 жыл бұрын

You're welcome!

@socloseagain4298 2 жыл бұрын

did u fix your problem?

@titanthrowscoach2902 2 жыл бұрын

This might be the final piece to me being pain free. Thank you.

@socloseagain4298 2 жыл бұрын

did u fix your problem?

@Titan_Abhay_007 7 ай бұрын

Does this actually fix scapular winging?

@Cocked_dolly_grip 3 жыл бұрын

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.

@life-right. 2 жыл бұрын

Did u fix ur winged scapular?

@andrewevans7992 Жыл бұрын

@@life-right.i would assume he did but i cant feel it in mine cause my front delt takes over and hurts lol

@MrSuperusre101 20 күн бұрын

Thank you for providing these great exercises ! Can you please provide info regarding the following : 1. How many sets / reps for each exercise? 2. How often should we be doing them ( ex : daily) ? 3. What is the expected time to fully recover & NOT have the scapula winged anymore? Thank you

@SHPUDY 2 жыл бұрын

jesus I've been digging all day to figure out this scapular thing and this is the first guy I can actually understand

@rickyjohnson5746 3 ай бұрын

Bruhhhhhhh finally, sweet relief. Thank you brother 🙏🏽

@tebogomakumula3166 9 ай бұрын

Finally, a solution to my pains. 😢. Happy times are ahead now that this is solved

@rubenesparza1546 3 жыл бұрын

Let's gooooo iv been waiting for this video. Appreciate it man.

@SquatUniversity 3 жыл бұрын

Glad to make it for you!

@user-sq6vq2mt7u 3 жыл бұрын

the best scapular winging video. it works finally...

@_GSIII 3 жыл бұрын

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!

@SquatUniversity 3 жыл бұрын

I just want to help as many people as I can - I'm honored to hear you're enjoying the content I make!

@samjabaji9039 3 жыл бұрын

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!

@sant0s93 3 жыл бұрын

My right scapula is fucked up and it hurts, how is yours after this exercise? did it help?

@samjabaji1726 3 жыл бұрын

@@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!

@sant0s93 3 жыл бұрын

@@samjabaji1726 That's unfortunate news, hope you get better and find relief in the future.Thank you for the response.

@maikjansen2332 2 жыл бұрын

Does your scapula wings up while bench pressing? I think I might have a week serratus and dominant trap

@rainman07 2 жыл бұрын

@@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?

@CianMcNish Жыл бұрын

I’m definitely gonna try these. I’ve had scapular winging for years after a bad car accident. I really hope this helps

@youssefmohamed3603 3 ай бұрын

Did it work ?

@LeeH3nson 3 жыл бұрын

Rotator cuff pain while bench pressing, would be good, I've seen it asked before so I know I'm not alone

@craig6351 3 жыл бұрын

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

@LeeH3nson 3 жыл бұрын

@@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

@craig6351 3 жыл бұрын

@@LeeH3nson check out smashwerx on Instagram and KZfaq, he’s got a lot of content on shoulder issues

@LeeH3nson 3 жыл бұрын

@@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

@Dmslide77 3 жыл бұрын

@@craig6351 did you require surgery ?

@kgduder1231 3 жыл бұрын

been needing this for a while thank you

@SquatUniversity 3 жыл бұрын

You're welcome

@MrSham3less 3 жыл бұрын

5:53 best feeling ever I like how Aaron also explains why/how and what and not just showing the exercises!

@Texiewalker Жыл бұрын

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

@maikjansen2332 2 жыл бұрын

2 reps and my left serratus already is cramping up... Yep, I definitely need this Excercise

@socloseagain4298 2 жыл бұрын

did u fix your problem?

@aliyankhan8592 Жыл бұрын

Did u fixed the problem?

@maikjansen2332 Жыл бұрын

Yes it definitely help, although i also needed to work on a tight upper trap und weak lower trap, and the weak serratus

@aliyankhan8592 Жыл бұрын

@@maikjansen2332 so is it in place?

@MrTranquilini 3 жыл бұрын

All your videos are a great help for us all. Much appreciated

@rewtru8273 3 жыл бұрын

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 😃

@SquatUniversity 3 жыл бұрын

You got it!

@socloseagain4298 2 жыл бұрын

did u fix your problem?

@rewtru8273 2 жыл бұрын

@@socloseagain4298 Not quite, honestly I didn't put a lot of effort in it

@socloseagain4298 2 жыл бұрын

@@rewtru8273 Oh no 😢

@nickatlas1095 Жыл бұрын

I can’t wait to try this. Thank you so much. I’ve had scapular problems for decades and the pain is always there. I’m constantly rolling my shoulders because it feels like one of them curls further in

@youssefmohamed3603 3 ай бұрын

Did it work bro ?

@nickatlas1095 3 ай бұрын

@@youssefmohamed3603 among other things, yeah. I’ve done a lot to try and improve my posture and scapular strength. In all honesty, scapular stretching exercises, weighted rows with proper form, and dips have really helped to strengthen and stretch those areas. I’m still kind of hunched on one side with my right shoulder rolling forward but it has definitely gotten better

@kariyas Жыл бұрын

This man keeps on giving. Thank you 🙏❤️.

@LarsRyeJeppesen 11 ай бұрын

Again you amaze me with fantastic content.

@nicochu11 16 күн бұрын

Thanks man!!! Im gonna try it

@Hwpom 7 ай бұрын

Exactly what ive been looking for my back, shoulder and arm pain. Thank you Dr. Aaron.

@youssefmohamed3603 3 ай бұрын

Did it work bro?

@Hwpom 3 ай бұрын

@@youssefmohamed3603 Well i recently realised my scapular winging was caused by a previous injury on my rhomboid which these exercises along with others and some massage helped fix.

@nsschoening7239 3 жыл бұрын

holy crap. thank you so much. post murph and i've never had pain that came from this. so glad you exist!

@venozz1732 10 ай бұрын

i was told this was because of my neck muscles… this dude just changed my life

@user-xm1od9nb1m Жыл бұрын

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

@josedavidmelerosuso7276 11 ай бұрын

Again, pure wisdom & good vibes! TA 🙏🏽💚

@lilcrisjan 2 жыл бұрын

Love these vids. I can only repay you by sharing this to more people!

@JTthr3e 3 жыл бұрын

The first two common exercises. 1. Serratus punch up with dumbbell 2. Serratus push up I prescribe these exercises to patients, but I add the upward rotation component where on the serratus Punch Up I will have them protract their shoulder, stay in the protracted state, but then slowly bring the dumbbell overhead In a slow controlled pain free motion. For the serratus push up, I'll have them start the serratus push up in a tall plank position, stay in a protracted state and then have them rotate into a downward dog position. I will also use the foam roll exercise you provided, with a resistance loop around their wrists isometrically contracting into external rotation while they roll up.

@d.jcheetah8724 2 жыл бұрын

I've tried seratus push-ups many times but I still have this problem. Do you know any other way I can fix this? I hate taking off my shirt in public.

@heatofthemoment2708 3 жыл бұрын

Keep up the awesome advice. Thanks for your great tips. respect

@SquatUniversity 3 жыл бұрын

You're so welcome! Thanks for the support

@tinagarbacz 3 жыл бұрын

Great podcast and videos! Thank you for all your time!

@novicetheaf 4 ай бұрын

Great stuff, been doing the scapular Pushups and found they helped, but I want to take it to the next level so will try this one as well 👌

@grizz6582 3 жыл бұрын

Squat University is a must follow for anyone who is avid about weightlifting! Best warmup/rehab content on KZfaq! Does anyone know how many sets/reps of these are recommended?

@LarsRyeJeppesen 11 ай бұрын

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.

@asura8495 3 ай бұрын

reach (arms), round (upper back), rotate (shoulderblades by moving arms up)

@Sam-Alexander Жыл бұрын

Great video man. Having someone else to assist is a dream.

@J6F804 Жыл бұрын

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?

@mohitgupta7139 2 ай бұрын

I got a labrum repair done in 2012. Since then, I have always had impingement in the front of my shoulder. Went to two surgeons, both advised surgery. Went to 6 physiotherapists, no one could identify the issue. I started doing wall slides after buying your book. Noticed a drastic improvement in 2 weeks. Saw this video where you mentioned impingement symptoms result out of a weak serratus. Thank you for saving me after 12 years of trying to fix this. Words cannot describe how important this is to me. Quick question: is there anyway to add resistance to wall slides. Can I hold light dumbells while doing this?

@om6162 2 жыл бұрын

solution needed 😭 tight upper trap left side , grinding sound while movement and pain from neck to mid back

@zakkhan6054 2 жыл бұрын

Literally same lol

@venozz1732 10 ай бұрын

i think this dude just fixed my 2 year long problem pt’s couldn’t fix

@tetashome 8 ай бұрын

Im not sure why, but this cured the nerve pain in my thumb and first finger. Thanks

@gwench9657 5 ай бұрын

could be that the moved ligaments and/or scpula was pinching on a nerve and resetting them fixed the issue

@tetashome 4 ай бұрын

@@gwench9657that makes sense. Yeah it was a weird discovery because I was trying everything to get rid of it for months and this exercise is the only thing that worked. Everytime I felt the pain I'd do it and like magic it'd go away..

@kenyonklousia7166 3 жыл бұрын

Such great stuff man. The scap wall slide was too easy so will def try the added band!

@key0s872 Жыл бұрын

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

@troytmd Жыл бұрын

Doing the Prone Y's on an exercise ball helped. And using a small exercise ball pushed up and rolled against the pec on a wall

@honorylealtad5596 Жыл бұрын

I am from Argentina. Here the "professionals" are pretty ignorant. Your videos have helped me more than all of them together.

@LarsRyeJeppesen 11 ай бұрын

Brazil too, it's really horrible.

@honorylealtad5596 11 ай бұрын

@LarsRyeJeppesen south america curse

@jessyltr581 Жыл бұрын

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

@lawjye4169 Жыл бұрын

Thank you man, I always felt my pec just take over and it made no sense for my serratus anterior

@prescottosegie 3 жыл бұрын

💪🏾💪🏾good video very informative keep up the great work I need to improve my squats badly slowly but surely ima get better💯💪🏾

@SquatUniversity 3 жыл бұрын

Thanks for the support

@prescottosegie 3 жыл бұрын

@@SquatUniversity your welcome💯💪🏾

@anshmudgil7398 2 жыл бұрын

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.

@PolskiOlympia 2 жыл бұрын

i would also like to know

@fsfs2778 2 жыл бұрын

Do it every alternate day and yes stretch/lacrosse ball your pec minor before doing it, according to my physio

@chrisblair9272 2 жыл бұрын

Yes stretch the pec minor. Also Upper trap and Lats may need attention too.

@ItsRobertWojcieszek 7 ай бұрын

You are amazing. Thank you for what you do ❤

@CCxWudz Жыл бұрын

Hell yeah. I was doing PT at KP and they had me doing the 2 wack exercises that you showed at the beginning

@10666123 3 жыл бұрын

i needed this

@smolboyi 3 жыл бұрын

Once I found out you were a physio sharing extremely useful info, I felt stupid for not subscribing earlier.

@charleswildonger7472 4 ай бұрын

Had this all my life. Used to use my back tallons to hook the back of the chairs at school to keep my sitting up without effort 😂

@Fettuccine1999 7 ай бұрын

dispo aced my rib from my back and haven’t been right since then. my backs always tweaked and hips have started to get to be a problem too. getting a str watch and slight workout in very often to try to combat it but it’s hard. i think this video will help

@Nukeitnow 11 ай бұрын

This man is a treasure.

@changkunkim2216 3 жыл бұрын

Really clear information !!

@phoebemchugh388 Жыл бұрын

Thank you so much for your videos ❤

@PolskiOlympia 2 жыл бұрын

great exercise, will add to my routine for sure!

@balajim7844 3 жыл бұрын

Nice video Dr Aaron

@sirramsay1034 3 жыл бұрын

Thank you for the video! Very useful! Just one question though.. What do you recommend for this exercise in term of repetitions, sets, etc? :)

@sinamiladi5874 3 жыл бұрын

Great video doc, do one for ulnar side wrist pain 😬

@hhh-tr1wv 5 ай бұрын

How often should I be doing this?

@bulcsutoth3584 3 ай бұрын

Probably as often as you would train other muscles. Maybe a weekly 2-3X frequency

@adkinsm24 3 жыл бұрын

you're the man!

@rhythmtreble7311 10 ай бұрын

Immediate difference thank you

@rrurban 7 ай бұрын

This is excellent. It has taken me decades and several Drs and PTs to diagnose why my R shoulder impinges when lifting. Can I do wall slides without the roller?

@alexvillafranco9030 7 ай бұрын

I feel if u have it on one side doing movents where u use both arms can be less affective

@Daaaaaaaad Жыл бұрын

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

@kingth324 Жыл бұрын

you fixed it yet? and if yes how long did take and did you go to the gym

@Msamir1986 3 жыл бұрын

Very good education channel

@wrecklessgenetics5320 4 ай бұрын

Can you do a video on lateral scapular winging.

@noodledajuice1114 9 ай бұрын

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.

@bradpryer Жыл бұрын

Thanks heaps!!!!

@enriqueavendano5241 3 жыл бұрын

Idk if your still doing it, but #squatUclub Thanks for all the great content. I just ordered your book Rebuilding Milo and am excited for it to get here. Keep up the great work!

@SquatUniversity 3 жыл бұрын

Thank you so much for picking up a copy of my book! And yes, I'm still doing the club but only on IG.