Serratus Anterior Exercises for Winging Scapula and Hypermobility | Tim Keeley | Physio REHAB

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  • Опубліковано 24 гру 2024

КОМЕНТАРІ • 112

  • @trish.x
    @trish.x Рік тому +26

    THANK YOU so so so much for creating this video!!! I have spent years with impingement and scapular dyskinesis as a hyper mobile person and the multiple PTs I have gone to could never help me and just gave me the same old banded rotator cuff exercises that just ended up giving me more pain and dysfunction. This is exactly the information and visual explanation I needed that none of them could give me for some reason. Now I understand what my scapula *should* be doing. There are so many of us in the world who don't have access to proper PT, I'm so grateful for you creating this video!

  • @donna_irene
    @donna_irene 6 місяців тому +7

    This was a great video! I have EDS and have seen so many hypermobility specialists over the years but none have been able to explain it this way. This has always been my biggest problem muscle and has led to so much scapular instability and neck pain.

  • @jetonium
    @jetonium Рік тому +58

    Tim, one observation: using the rubber band to generate resistance in hypermobile people also engages abs, psoas and quads as a side effect (as we rely on power muscles to keep our balance a lot more than "normal" people). It's a bit risky, as eventually that mind-muscle connection automatically starts engaging wrong muscles whenever the arm is moved. Thus it's important to have some support behind the back, e.g. a chair, or just a desktop's edge to compensate for that tension while doing this exercise.

    • @matthewtgp8213
      @matthewtgp8213 Рік тому +3

      good point! PT?

    • @serendipity1273
      @serendipity1273 8 місяців тому +1

      Doesn’t the second option compensate for the first not being supported from behind? With the wall to slide on as a leveraging front?

    • @ojajebie
      @ojajebie 7 місяців тому +1

  • @hannuala-harja4335
    @hannuala-harja4335 3 місяці тому +1

    Thank you 🙏 - this has been my worst problem for the last 25 years (1972). I simply was not aware of the serratus anterior’s existence - it was just so numbed.

    • @physiorehab
      @physiorehab  3 місяці тому

      Thanks you so much that was very kind :) 💪🙏

  • @ahughes9882
    @ahughes9882 Рік тому +9

    Thank you so much. Very informative. I’m learning a lot from you as a Pilates Teacher of 28 years.

  • @Janaely
    @Janaely 11 місяців тому +4

    God when she dropped her arm fast at 2:59 and her shoulder blade popped out my whole body flinched. From what little I’ve been told my winging is less noticeable than hers, but it feels like it does something similar on both sides. I’ve not been able to find proper healthcare for it, and basically get told I’m just deconditioned. I mean…duh 🙄. I got fat cuz I can’t lift or run like I used to cuz my body hasn’t ever been able to cooperate with itself properly, and it’s tired of dealing. If I push and hold my shoulder blades in place, I can move my arms properly; I can breathe; I can stand up straight; I wanna go running for the first time in about 7 dang years.
    Seeing such an obviously fit person with this problem is really encouraging, and especially a woman/female. Somehow we’re supposed to be more delicate, weaker, but also not have any problems at all?? It’s fucking mind boggling. 😶

  • @ruthjane7856
    @ruthjane7856 Рік тому +16

    Months I've been trying to sort out my own winging scap. This video has given me the visual explanation I was looking for. Thanks so much 😀

    • @dblmisterjokes2
      @dblmisterjokes2 Рік тому

      How has it been so far

    • @ruthjane7856
      @ruthjane7856 Рік тому +1

      @@dblmisterjokes2 worked a treat. Went down in weight for three weeks - kept focusing on the contraction. Bingo! Thanks so much 😀🏆

    • @dblmisterjokes2
      @dblmisterjokes2 Рік тому

      @@ruthjane7856 I have bad kyphosis along with forward head posture and winged scapula will this help? Please I need the right guidance

    • @nammi895
      @nammi895 Рік тому +1

      @@ruthjane7856 In the same boat sis, just treating my round shoulders

    • @ruthjane7856
      @ruthjane7856 Рік тому

      Are you hypermobile? Work on your mid/low traps with Y raises x @@nammi895

  • @drkatiesmith
    @drkatiesmith Рік тому +5

    Super helpful! Thank you. I'm also hypermobile, been working on strength but getting nowhere. This explains alot!

  • @psr_m3
    @psr_m3 2 роки тому +11

    The best video on UA-cam for winging scapula explanation and exercises, Tim. I've been trying to watch all of your winging scap videos as I've had this issue for years and years without any improvement. I have the exact same issue as your client in this video.
    I've also recently developed a chronic case of tennis elbow/forearm tendonitis and I'm starting to think it could be related to the winging and weight lifting. I'll reach out to you directly as I'd love to schedule a session. Thanks from Vancouver, Canada!

  • @hannuala-harja4335
    @hannuala-harja4335 3 місяці тому

    Kiitos!

  • @serendipity1273
    @serendipity1273 8 місяців тому

    Great explanation, and mobility exercises to help. Thank you. 🎉

  • @knowlegdedelightdynamite9430
    @knowlegdedelightdynamite9430 2 роки тому +6

    Tim this is gold for me because i was everytime asking myself what happends in the let go phase of the serratus thank you very much from Germany :)

    • @gotham2932
      @gotham2932 2 місяці тому

      Hast du es in den Gruff bekommen?

  • @AkinsVioletTv
    @AkinsVioletTv Місяць тому

    Thank you! This may help for brain injuries especially when using a computer. Ribs can slip out and rounded shoulders becomes a thing.

  • @guilhermesperanzini5526
    @guilhermesperanzini5526 10 місяців тому +1

    This was incredible. Thank you!

  • @fyzer874
    @fyzer874 6 місяців тому +2

    Very informative video … thank you! I have FSHD (type of muscular dystrophy) that causes winging bc of compromised muscles in that area. I stay active in gym 3x a week and going to try this … hoping it will help with adjacent muscles that compensate.for compromised !

  • @marilync8133
    @marilync8133 2 роки тому +2

    I love the technique w the band..you come up w great exercises

  • @gem934
    @gem934 3 місяці тому

    I have scapula winging, I can get into a fairly good posture position, doing wall angels, helps to get into a better posture position, I guess rounded shoulders. But as soon as I do push ups for example, posture looks terrible again, looks like a lump on my back, scapulas sticking out. I will try this and look at your other videos. I’ve already watched a push-up one you did 7 years ago on correct shoulder movement during pushups.
    Thank you

  • @Anthony-ts1bj
    @Anthony-ts1bj 11 місяців тому +18

    Did she ever fix it? I've never seen a before and after video of someone resolving it. Just people who don't have it telling me how to fix it.

  • @Add_Account485
    @Add_Account485 Рік тому +6

    OH MY GOD!!!??
    WHERE DO I FIND SOMEONE LIKE YOU!??
    WHO completely understands everything..
    I've been to 2 very young P.T. and one didn't have a clue and the other made my other arm injured!!!!
    I don't know where to turn anymore except to do my own research.. but this guy gets it...
    Do you have any shops in South Australia or only Bondi?

    • @physiorehab
      @physiorehab  Рік тому +1

      Only bondi! But we do Telehealth to assess and set you up on the right rehab program

  • @happyhayot
    @happyhayot Рік тому +2

    It almost looks like magic, impressive.

  • @Deuce7Off
    @Deuce7Off Рік тому +8

    Well that explains a lot, years ago the PTs gave me rows as an exercise thinking my rhomboids were weak, they had me at 5lbs...I kept rowing and now I'm at 60lbs per dumbbell but still have issues with my serratus anterior. My pilates instructor believed I'm hypermobile in the ribcage. I'm guessing when I lie down my tight left serratus pulls my entire ribcage out of alignment. The issue ends up affecting my diaphragm, since I'm twisted the right diaphragm can't get a full contraction and over time ends up causes a car wreck throughout my kinetic chain.

    • @divkothari4339
      @divkothari4339 Рік тому

      sounds like i have a very similar issue, let me know how you with it mate

    • @Deuce7Off
      @Deuce7Off Рік тому

      @@divkothari4339 guessing it's arch and foot related. My therapist massaged one foot and it relaxed my neck still something lingering in the other but out of country.

  • @joynalpt
    @joynalpt 2 роки тому +3

    Thank you ❤️❤️

  • @KenanTurkiye
    @KenanTurkiye Рік тому +1

    Ahha! so that's Scapular Winging, you're amazing with your instructions and detailed solutions Tim,
    wonderfull! thank you.

    • @KenanTurkiye
      @KenanTurkiye Рік тому

      ....asking but not sure if it makes sense, can weak lower trap muscles cause this as well or is it mainly the serratus anterior inefficiency?

    • @Gaida98
      @Gaida98 Рік тому +1

      @@KenanTurkiyeI’ve got the same thing and i think my upper traps turned off my lower ones

    • @KenanTurkiye
      @KenanTurkiye Рік тому +1

      @@Gaida98 I managed to find an exercise or two that strengthens my lower traps.
      -doing Y dumbell raises but with thumbs pointing down, I do them in a rep range of 10-15
      -the other is cable thoracic rotation
      I also do ''thread the needle'' stretches 5 times a week, also ''cat camels''.
      All seems to have benefitted me.

    • @Gaida98
      @Gaida98 Рік тому +2

      @@KenanTurkiye i have a winging scapula and my lower traps and serratus weren’t firing properly so i followed the other video named too much trap and a winging scapula and man what a relief i felt w and soreness in those muscles that needed feedback as he said.

    • @KenanTurkiye
      @KenanTurkiye Рік тому

      @@Gaida98 👍

  • @subhranshudas8862
    @subhranshudas8862 Рік тому +3

    OMG poor soul, I know what she’s suffering from, I have that thing since few years, friggin hate it. Get strong soon dear.

    • @mortynorway691
      @mortynorway691 15 днів тому

      you dont suffer.. just have it. i also have it, i dont suffer. its just that my shoulder blade pops when i lift my arm, and its not as mobile as the other arm

  • @vijaygambhir6092
    @vijaygambhir6092 2 роки тому +1

    Thanks

  • @thaveshenchetty
    @thaveshenchetty 2 роки тому +3

    Great video Tim! What brand of resistance bands do you use?

    • @physiorehab
      @physiorehab  Рік тому

      They will all be available in a shop soon, stay tuned for the launch!

  • @MotherMissionary
    @MotherMissionary 2 місяці тому +1

    Just wondering what gym equipment might help in this way? I’ve just joined a gym and suffer with shoulder instability, winging scapula. Ty 🙏

    • @physiorehab
      @physiorehab  2 місяці тому

      Forget gym equipment for winging. Use floor, wall, bands, ball, weights. Check out the winging videos in the shoulder playlist

  • @anna3424
    @anna3424 14 днів тому

    I try to understand
    Why pushing hand to the wall while rising arm up and down?
    Is it about teaching serratus anterior to keep stabilizing in every moment of movement?
    Thank you for your work! 🙏

  • @chezmalkin
    @chezmalkin 2 роки тому +2

    Thanks for posting this video. In the first exercise, would there be a difference between having the band at the shoulder and holding the band in her hand?

  • @kubersharma6123
    @kubersharma6123 Рік тому +2

    how much time it takes to get rid of winging of scapula

  • @yanyuke2990
    @yanyuke2990 3 місяці тому

    terrific

  • @bobomomo3764
    @bobomomo3764 11 місяців тому +1

    What exercise do you recommend to isolate and strengthen serratus anterior, specifically (posterior tilt strength) not the upward rotation nor the protection 🤔

    • @physiorehab
      @physiorehab  11 місяців тому

      Have a look at my other scapula press videos

  • @ihsangerev2520
    @ihsangerev2520 2 роки тому +2

    Great content as always! Mr Keeley, I have got 2 questions for you, please.
    Sadly, my shoulder was dislocated by pushing it backwards in a horizontal position of 90 degrees in a football match and I have been diagnosed with Bankart Lesion and Hill-Sachs Deformation. I'm a bit lost about if I get surgery. 🤓This is my first dislocation and I am 26. If I strength rotator cuffs and get muscle balance related to the shoulder (chest & back) Is there a chance to swim or to do sports again without surgery? Does labral tear repair its own?
    Thank you.

    • @physiorehab
      @physiorehab  Рік тому +1

      Labels tears usually don’t repair. But rehab is key. Perhaps have a look at my rehab program at physiorehab.com

    • @ihsangerev2520
      @ihsangerev2520 Рік тому +1

      @@physiorehab thank you so much Mr Keeley

    • @Yotoblade
      @Yotoblade Рік тому

      @@ihsangerev2520 im in the same boat. How are u going now?

  • @daveknott4563
    @daveknott4563 Рік тому +1

    I have almost 20 years of sports injuries from wrestling, and fractured 2nd rib etc. Still very active, IM70.3, labor work, mountain biking and more. Do you have info on the whole "complex" between shoulder, neck and thoracic pain? Often I get 2-3 ribs out and chiropractic on the weekly, but I'm looking to strengthen. Thanks for posting these.

  • @laurensmith7507
    @laurensmith7507 Рік тому +3

    If you are completing this at home without help how can you use the band? Do you tie it behind you and close it in a door?

  • @benbenshalom9425
    @benbenshalom9425 2 роки тому +1

    Great exercise!
    Any ideas of OKC winging with flexion?
    Do you have experience with long thoracic palsy?

    • @physiorehab
      @physiorehab  Рік тому

      Yep - have to work hard on as many exercises as possible

  • @GadgetyMV
    @GadgetyMV 2 роки тому +14

    It would be interesting to see the effect of this exercise without the band assisting in a couple of months.

    • @365daysgone
      @365daysgone 2 роки тому

      Not good. Just makes the shoulder impingement worse because the shoulder muscles take over

    • @gotama570
      @gotama570 2 роки тому

      He needs to stand on the opposite way not at back with elastic.
      Otherwise he gave me an idea

  • @kellypet3kids
    @kellypet3kids Рік тому +2

    I have the exact same issue! Would you suggest training shoulder and back exercises on one side at a time then?

  • @alexvillafranco9030
    @alexvillafranco9030 Рік тому

    One exercise to help would be a cable trap raise for lower traps

  • @nancyhope1675
    @nancyhope1675 Місяць тому

    Would this be good for a scolios curve where 1 scapula protrude ls more than the other. And other scapula muscles feel weak?

  • @professionalcommenter
    @professionalcommenter Рік тому +2

    I have this problem as I'm super hyper mobile.

  • @i701
    @i701 2 роки тому +2

    Oh this is again a really good video....I am a physio student and would really love to know more about the muscle mind connection and the physiology behind it.......or why she,with her hypermobility, struggles with that ecxentric phase of the serratus so much.....is there any good literature out there or do you explain this in some videos of yours?

    • @nanoosh2177
      @nanoosh2177 Рік тому +1

      Same here! I'm a physio student checking out content on UA-cam ✌️

  • @lookintothesky123
    @lookintothesky123 6 місяців тому +1

    Is this enough to heal her? Wouldn't she benefit from also strengthening the Serratus Anterior muscle with other exercises? good video by the way.

    • @physiorehab
      @physiorehab  6 місяців тому

      Of course. You don’t just do one exercise

  • @nnisa901
    @nnisa901 Рік тому +2

    I will do it without any band

  • @matteo4260
    @matteo4260 6 місяців тому +1

    Hi Tim did she fix scapula winging eventually?

    • @physiorehab
      @physiorehab  6 місяців тому

      Yep but always needs work!

  • @sportsstyle48
    @sportsstyle48 3 місяці тому

    Anyone know how I can search this concept up online? I will be doing the exercises because I do have this issue and this does help to a certain extent.

    • @sportsstyle48
      @sportsstyle48 3 місяці тому

      3:01 that’s exactly how I feel it looks like from that view

  • @AlcatrazMeow
    @AlcatrazMeow 2 роки тому +3

    Any exercises that doesn't require a band...considering I dont have someone / something that can support that band?

    • @RobJacksonDesign
      @RobJacksonDesign 2 роки тому +2

      get a band and tie it to a door or close on something or tie it. there's always a way

    • @physiorehab
      @physiorehab  Рік тому +1

      Just tie it to a door handle

  • @mattinfinity1623
    @mattinfinity1623 2 роки тому +2

    Hi there Tim, I have scapular winging but also have a condition called straight back syndrome aka hypokyphotic thoracic spine. Im sure that the lack of curvature in my thoracic spine would lead to more pronounced winging. Ive noticed that when I lift my arms overhead that the flattening worsens as the thoracic spine extends. Should I try to do upward rotation exercises of the scapulae while trying to push out the thoracic spine to improve my condition? I actually a reversed lumbar and throacic curve and wondering if you recommend any exercises for both of these condition. There is so much on lordosis of the lumbar but hardly any info out there on flattening of the lumbar spine. Please please please let me know if you would consider doing a video on either of these postural deviations. Many kind thanks. Matthew South Africa

  • @JC-un4bg
    @JC-un4bg 10 місяців тому +1

    I’ve get some winging. But also have T7,T8 herniation . I can control my scapular. I have to concentrate on it. Could it be related to the herniated disc

  • @Anna2657-m6l
    @Anna2657-m6l 6 місяців тому

    Not sure how many sets of each exercise to do?

  • @pedroraizo3872
    @pedroraizo3872 7 місяців тому

    Bonjour j'aurais une question

  • @juliannewman8720
    @juliannewman8720 Рік тому +1

    I dislocated my shoulder a few years back doing a gainer for some stunt work. Ever since then, my scapula is super weak & my shoulder can easily dislocate now. Doctor said everything looked fine with no labrum tears. Any idea how to stengthen the scapula?

    • @physiorehab
      @physiorehab  10 місяців тому

      Sorry late to this comment - lot to get through! Head to physiorehab.com for the programs

  • @Kilcobert19
    @Kilcobert19 3 місяці тому

    I dont have a pole so close to a wall

  • @anarosef
    @anarosef Рік тому +2

    ❤❤❤

  • @paleyrene8823
    @paleyrene8823 8 місяців тому

    Why are you focusing on about 60 degree abduction? isn't the scapular meant to be neutrally horizontal at about 30 degree abduction?

  • @januarysteward9574
    @januarysteward9574 Рік тому +1

    Does she have EDS?

  • @PerfodDk
    @PerfodDk Рік тому

    no one can make that Exercises at home ,, need to personen to do it , so not so helpfull

    • @perpetualzen
      @perpetualzen Рік тому +2

      Can tie it to a door handle. Should add this tip to video with text if possible

  • @shannon0057
    @shannon0057 2 місяці тому +1

    Good lord. this band w Wall Slides. brilliant. and your understanding of we hypermobile Brain- Muscle awareness.
    🥹tears.

  • @shannon0057
    @shannon0057 2 місяці тому +1

    i am 🤯🥳😭😊😭😊. I So so so wish i had you around me 5, 6, or
    20 years ago.
    But, better late than nevah 😉.
    Ive Really got to get those Wings on my back, & Fast. bc Dec 11
    gonna Fuse C0-T3 (4)
    yes you read that correctly.
    Skull - T3(4)
    Fuse.

  • @Condition_ONE
    @Condition_ONE 4 місяці тому

    RNT gem!