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How to Fix Scapular Winging (STEP BY STEP)

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Rating: 4.0; Vote: 1

If you want to know how to fix scapular winging you first have to know how to assess it. In this video, I give you a step by step approach for fixing scapular winging and show you the exact stretches and exercises that will help you the fastest to do this. The scapulae (or shoulder blades) are good indicators of the health of your shoulder since they are directly part of the socket joint of the shoulder. If you have a movement dysfunction in your shoulder blades then you can be assured of the fact that your shoulder itself will not operate properly. The first thing you want to do is look at how your shoulder blades move as you raise your arms up overhead and straight out in front of you. Have somebody video you so you can watch for the flaws after the fact. Look for a slight head nod to either side, a slightly elevated shoulder on one side, or a protrusion of one or both shoulder blades as you raise or lower the arms back down. Here, Jesse is demonstrating all of these. You might also see a bunching up of the shoulder blades as you raise up which could be an indicator of tight rhomboids. If any of these is present you will want to perform the stretches shown for 45-60 seconds. Stretches for the levator scapula and rhomboids are shown and would need to be done for each of the sides that is affected. The key, as with any stretch, is the consistency with which you perform it. Aim for at least 4-5 times per week of 3-5 reps at a time on the sides that are affected. The next thing to do is assess what your posture looks like in standing from both sides as well as the front. Again, you can either have someone take a picture of you in each position or just stand in front of a mirror and look for yourself. What you are looking for here is a pronounced rounding of one shoulder or both as well as a shoulder that seems to droop down more than the other. Tightness in the internal rotators of the shoulder (particularly subscapularis) as well as the lats and pec minor can be major causes of this. Here are videos in which I show you how to stretch each of these areas in depth. How to Stretch Your Chest (AND HOW NOT TO) - Rotator Cuff Stretches (The Ones You REALLY Need) - How to Stretch Your Lats (BEST STRETCH EVER) - The key is that when these muscles are tight, impingement of the long thoracic nerve can become more probable. When this happens, the muscles that it attaches to (the serratus anterior) can become weak and cause the scapular winging to occur. Here, no matter how much strength training and exercises you do for the serratus, you will not fix the problem until the tight muscles are stretched and the compression is relieved. Finally, you will have a series of serratus anterior exercises that you can perform to start strengthening this muscle and correcting the position of the shoulder blades when moving your arms overhead. Don-t try and do all of the exercises shown. Instead, choose 2-4 of the them and aim to work them into a small routine 3 times per week in addition to your regular workouts to start correcting the imbalance. Remember, the focus should be on quality reps and not quantity. Aim to complete 20 sets of 1 rather than 1 set of 20. In time, you will see that you not only will fix your scapular winging dysfunction but will start realizing more pain free gains in your shoulders once again. For a complete workout program that puts the science back in strength and realizes that there are no unimportant muscles, be sure to head to and get the ATHLEAN-X Training System. Start training like an athlete today and take your gains to all new levels
Date: 2022-04-22

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Comments and reviews: 10

Jessica
I have had scapula winging of the right shoulder blade for two years. I've had to get rid of all my tang tops as it causes me severe pain in the area. On first day of physical therapy two years ago I went home crying feeling my bone jiggle driving home over bumps. I was screaming in pain and never went back. So I have been scared to try anything since then. Nowadays it just feels like a bruise all the time. Every time I wear a bra it hurts so bad. It doesn't feel like it jiggles anymore unless I wear a tang top or a bra for too long. I can't sit normal I always sit sideways because anything that pushes up against the bone causes pain. I take pills on days the pain becomes unbearable. Honestly. I want there to be a day where this could all go away. I'm 22 with epilepsy that's what caused this issue. I would really like advice so that's why I'm here. As of recently for the past few months, I have body ache in my feet knees hands and legs that's another issue that also needs to get resolved. But all this pain at once is just unbearable so if there's something that can help me I will try it. Any advice is appreciated.
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Lincoln
You cannot trust any doctors some of them are just greedy money hungry and don-t want you to get better some of them are the type of people that once they get out of school their education stops and they just don-t care to become any more informed than what they are From our pathetic educational system and others just don-t have the capacity to really be a doctor and there-s more to being a doctor or a chiropractor than just a degree, there should be a temperament test before anyone even can sign up for classes to become a doctor if you-re not an altruistic type individual then you shouldn-t be in not only the medical profession but any sort of healing profession! This is what-s wrong with our society we-re completely topsy-turvy people should be tested to what they-re profession or purpose in life should be someone Who is solely focused on getting rich has no business being in any healing profession.
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Harshita
If shoulder blades has problems, shoulders and arms will also have problem.
Weakening of serratus anterior causes shoulder winging. But if the muscles opposite to serratus anterior that is rhomboid and levator is tight then if you need to first focus on that.
If the shoulders are rounded then work on sub scapular, lats, pec minor
Because if these muscles have a problem then these impact the thoracic nerve which literally feeds the serratus anterior so if that nerve screws up it's going to cause problems to the muscle it connects to
So you have problems in these muscle and you leave them then no matter what you do to fix your serratus anterior it won't work
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Alehandro
If i extend my right arm my left shoulder muscel hurts. Its cuz in be i hit my back neck and skull against wall. At 1st it didnt hurt later my right shoulder back hurt. The next day i had like a small shock at class and both arms hurt.
It sometimes kinda hurts to put something in pocket or strethcing arms and ect. Do i have to get a doctor to reset these or rest my shoulder backs. I alr rest them for 2 days and only a littel pain has gone away. Any help please?
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sport
I had two surgeries in 12 months after a pec tear. Afterwards I did no physiology whatsoever and just gave up sort of. I couldn-t even raise my arm over my head for over a year. Severe pain. Once I started doing what Jeff said in this video I have improved so much but still much work to do. It-s been 5 months now of work. You literally forget how to use your body. Nobody tells you this my surgeon certainly didn-t
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Gregory
The strech 6 min in really hurts my left sholder its so tight and clicks /pops 3/ 4 way up on extension up i injured it 13 years ago or so in football any stringth traing to help with it im going to try these streches and am allready using one of your push up videos to help its helped alot but droping the numbers in half just looking for things to help with sholder should i have it looked at
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TheDiMono
This video recently became relevant to me. While doing pushup plusses I somehow injured my right rhomboid, basically placing me on perpetual leg day for 6 months. In that time I've developed what I believe is a serious winging on my right side. How frequently should I be doing the exercises in this video? Is this a daily thing, twice a week, at the end of every workout?
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Shiva's
My entire life was altered because of shattered collarbone and whiplash. my c1 and c2 often feel like sharp thornes digging into the base of my skull. My middle back shift's and moves around depending on my movement's. And my lumbar near my hips moves around. Nothing but agonizing cord's in my back and shoulder.
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Frances
Thank you! The one arm raised stretch against the wall which I have never done before and the modified cat/cow into melting heart yoga stretch to start doing again looks perfect for me to start doing more of again too. The apple picking exercise which I have never seen before looks fun for me to do too.
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Freak_RSA
some help please, on this subject, my wings stand out like a pair of demon wings, im not skinny or fat, am toned with some muscle, I dont have any movement problems or anything, but it looks shit, ive done alot of heavy weighted back exercises, but my wings dont flatten, they just stand out more,
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