The Missing Link For Your Shoulders? Fixing Winged Scap and Weak Serratus
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- Опубліковано 27 лип 2023
- Having a weak serratus can kill all of the strength in your upper body. In this Video, Trevor explains how to strengthen your serratus, and fix a winging scapula, with some simple exercises. This muscle is often the cause of shoulder blade weakness, but with this routine, you'll make sure your shoulders feel strong, stable, and powerful.
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2 to 3 Sets / 2 to 3x a Week:
1:28 - Support Hold (30 secs)
3:38 - Plank (30 - 60 sec)
4:59 - Band Exercise (10 - 15 reps)
6:09 - Wall Slide (30 - 60 sec)
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In this video, Trevor walks us through the exercises that he personally used to fix his winged scapula. Correcting your winged scapula can lead to improved shoulder function, reduction of pain, an enhanced range of motion, improved posture, and more! Trevor has been working on correcting his winged scapula for years and he's found what works so that you don't have to! Repeat this routine two to three times a week and see how you feel! - Розваги
Have you tried working on your serratus to strengthen your upper body? Have you found another exercise that works for you? Let us know below 👇
I need a fix for my elbows.
But thanks for the tips in here too, I'll incorporate this going forward.
Would planche and its variations as well as front lever and handstand (and HSPU) work too to fix this problem ? Because I have this problem but the exercices in the video are not fun to me whereas those I talked about earlier are quite and they kinda mimick the same moves.
@@juniormaxofficiel Honestly, I have found that these kinds of exercises are important before going into those other more dynamic full-body ones... He talked about proprioception at the beginning of the video. I'd say in this instance, the proverb of "learn to walk before you try to run" really applies. Do these exercise at the beginning of ur workouts, and the other ones become much more approachable. The goal here IMO is to strengthen the brain-body connection in the serratus area... That's what I'm finding anyway. It's a weakest link kind of thing I think.
I've been dealing with the same issue you had for the past 3-4 years. Took physical therapy, did not improved found some thins on the internet, but like you got a bit frustated. My scapula is way out of place, sometimes when doing some type of uper movement I can feel it flaring out. Like you mentioned I had made the mistake of not having the proper form and hurt my neck. So they way you explained I believe it will help. This is something that I was waiting for as I'm getting a bit anxius to bring the shoulder where it needs to be and committ to work on it a few times a week. Do you think I should keep doing the crab stretch? Please advise, Thank you for the information. Blessings.
I tried a lot for my weak serratus and poor thoracic extension and really found hindu push ups to be useful. Though, you need to experiment with the form and rythm a bit to find the sweet spot🤙🏼
That armpit pulled forward sensation really did it. My serratus felt sore after that, and as I tried to relax my shoulder I heard a pop sound - my arm finally back to its right socket. shoulder injury since a skiing fall almost two years ago. Been reactivating every shoulder muscle one by one, but serratus is a stubborn one! This video completed my healing process.
Oh my god FINALLY somebody mentioned that you need to learn how to engage it. Thank God we have this channel
After many physio visits and other many tries, this is the ONLY guide that actually solved my winging issue. Helping understand the required feeling and great cues was fantastic, thank you!
I have this problem since my 32 years and I have to leave tennis. Making calisthenics and contemp dance, I was feeling pretty good but not perfect. Now I'm 44 and I catched the tennis racket again, after every match I have shoulder blade pain. This video will help me a lot. Thank you so much man. Greetings from Argentina.
My dude you at the only person I’ve even seen actually teach how it’s suppose to really look. This is a lifesaver
Thank you, I've had shoulder blade issues forever and this is the first video I've seen that clearly explains the problem and the solution.
Man be honest with your public and just tell them that you recorded thos specially for me 😂😂 was ecacly what I was in need. Ty very much!
Exactly!!
@luizalbertopersonal Did you see any changes?
😂😂😂😂
Bro I cannot thank you enough I finally understand what's wrong with my shoulder after 3 years of searching and trying so many things.
1:27 exercise 1
3:38 exercise 2
4:59 exercise 3
6:08 exercise 4
thanks for this
The best proper form I have come across. This is gold thank you;]
The crazy beautiful definition of your shoulders' and upper arm muscles... RESPECT.
Thanks for this man! This couldn't have come at a better time. My left scapula has been feelin a little funky recently and I never really committed to any serratus exercises seriously! Just the odd wall slide here and there. The exercises and cues in this video are extremely helpful.
Great video. Anyone whos dealt with muscle imbalance issues knows that learning and understanding an exercise is one thing, but being able to do it correctly with the right muscles engaged is the key. This video gives great discussion of the movements while providing really good cue's to be able to preform them as well. Thanks for the great content Josh and Trevor
That information was golden. I had no idea how to use my shoulders before this.
So grateful that you made this Strengthside! The value of this can't be overstated for everyone. It's critical for all healthy upper body movement.
At age 70, I can say that strength and mobility are more important than ever. Like many others commenting, I've had a shoulder issue forEVER, and I am hopeful these exercises will improve things. "Old guy slumped shoulders" IS a thing to be avoided.
I fixed old man shoulders ( atrophy) by simply hanging. I m working on muscle ups now .
Dead hangs and pull ups, chin ups are perfect for the back and shoulder muscles. Beware however of golfer's elbow, stretching is important!
Thank you so much for this video. Most serratus exercises that I found on UA-cam fail to address my inability to engage said muscle, making it difficult to properly strengthen it. Your method works.
Just what I desperately needed. Thank you so much!
Thank you! This routine has changed my approach to recovery! I had major winging snd lifting since i was very young. Once i did your routine along with the video, not only did I realize how much my pex was compensating but it completely targeted my pain area and now my back feels proper. Thank you.
Hey Trevor! I just came across your page and your videos have already helped me so much. I had surgery on my sternoclavicular joint back in March and I've been struggling so much with scap winging and overall shoulder instability/pain throughout my PT journey. I have been afraid that I will be in pain forever, but you have given me many new things to work on. Thank you so much!
Did it help??
The instructions are clear and the relief instant. I have scapular winging with shoulder and rhomboid pain. 🙏🏼
Perfect timing. THANK YOU!
Duuuude...exactly the video I needed. Thank you Trevor!
I worked with a therapist for years on some of this stuff and can vouch for all of this content. Both the importance of mindful engagement and these cues to reestablish good coordination
Have you managed to solve the winged scapula?
Thank you! Just what I’ve been needing
Your content is always gold... thank you guys!
Been dealing with pain in my armpit for YEARS, always thought it was a tight pec or lat issue, nothing helped other than taking time off so it's cost me a lot of potential progress. I was whining about it at work and one of my coworkers said it might be a serratus issue and oh my god, I can straight up see that my left serratus is underdeveloped. Like the difference between it and the right side is crazy, I have no idea how I never noticed. These exercises provided immediate relief, I'll be sure to keep at them. Thanks for all the work you put into this video
YOOOO I have had an insane scapular tilt / winged scapula. I am 6'6. I've been doing just that first exercise and only after 5 times it has corrected a SEVERE amount of the visible alignment. For real you should use my before and after photos this is absolutely nuts. I really am lucky to have found such quality content. Thank you.
How are you doing now? Were you consistent with these workouts? Did it work out for you? Could you please reply if you're seeing this?
I tried it myself now, I didn’t know at first that I struggled with that, it was more bad posture and stiff pecs, but these exercises when done correctly is amazing, it’s like every muscle loosen up. If u do this consistently ure body will adapt and start using the right muscles whenever ure in movement
@@Nietzsche666 I set up a camera whenever I do it. The first times I tried to do the dip hold my left shoulder blade which was out of place, would have a lot of of muscle cramps and I could barely hold the position. Once I trained that area a bit the shoulder blade would sit in its place and I could tell from the video. I haven't been consistent with it but I would like to get back to it soon.
@@cmchannel1111how do you tell of you are doing it correctly? I tried following cues from the video but i still don’t see any improvement. I appreciate it
@@mattsmith1039 I just try to check how my shoulder blades sit. I use my phone and take a video then I walk in front of my phone to try to see any progress. Lat pulldown has helped as well and it's more direct with the progressive load involved.
Super helpful you’re doing so many people a favor! Thank you
You’re the man Trevor!
Love clearity 💪🏼💛
I love this! Exactly what I needed.
In my opinion, this is bad advice for 80-90% of people. This may have worked for you but for most people, it's the Teres minor and major, and rear delt 1st, then when developed, move on to the infraspinatus then once the shoulder sits nicely with no pain then the serratus anterior. most people are front delt and pec dominant so until these balance back out there will be poor shoulder function, clicking and popping, and pain potential for labrum tare etc. But I am generalising and people should have one on one comprehensive guidance above and beyond all else.
Yo bro did you learn this from Corexcell? That guy is super legit and I love his stuff, especially regarding fixing the shoulder.
I am genuinely thankful to you for this video, if I didn't watch this video I would never know that I am doing my exercises wrong. Now I know why I can not progress further in calisthenics. Thank you again. Keep uploading.
Awesome vibe and tools. Always!
Nailed it. Pure wisdom
Best video related to that muscle and scapula winging. Informative❤
Thank you so much for making this video!
You're such a lifesaver bro! thank you ⭐
Dude this is crazy helpful, thank you
Awesome video as always. Thank you
Thanks for doing this with your shirt off its really helpful to see the individual muscles!!
After a car accident that made life not so simple one of them thing it gave me was winged scapula due to neck and arm injury alot of things is not as easy but found that some stretches do help the scapula pain I hope I can use some of this from out your video
Thanks for this video
Excellent video!
Fine details such as these are nice. Thanks 🙏
I think this is what I've been looking for, this is the issue I have. The beauty of these is they can be done anywhere at any time.
Perfekt.
I have a Ton of health issues and have to Fight very hard to avoid becoming worse. While working with weights, I overworked my shoulders and Arms(again) and experience pain since days
I Hope this will Help to strenghen this Part of my body
Thanks. Great information 👍
Wooow, okay. This makes a lot of sense!
Great video for an area people have trouble engaging! There are so many core muscles people don’t know how to engage. Thoracic extension being another area that traditional bodybuilding won’t strengthen.
Thank you so much Trevor 😄
Great routine ❤
thanks man i really needed this.
Great tips! Started training it right away :)
Trevor!!! Thank you man. I've dislocated my shoulder 4 times over the years and your videos are very helpful! Appreciate it
8 times here.. how's yours doing?
@tropialex better than ever. Lately it's only bothered me after sleeping on it weird, but it only lasts a few mins after I wake up. How's yours?
These exercises are great!
Bro this is awesome, much thanks
i threw my shoulder out of place 2-3 years ago while boxing, and i have super tight scalenes I break out a lot, and slightly blurred vision, poor sleep etc. every time i work on my serratus i see so much improvement. i feel more energized its insane
this is about to bring me back to normal. ✅🤝🏽
I have super tight scalenes and blurred vision too. I'm quite tense as a person and have been office bound this year.
You may have just made the link to help me. Thanks.
A man on YT called 'Pigmie' has some really interesting content, including eye exercises to correct vision which is what I'm currently doing. Have a great day.
@@matthiashepworth6583 its just a matter of activating and releasing the muscle! try getting a pso rite to work on releasing the rotator cuff, chest, rhomboids and then try these excercises. another thing to do is learn how to brace the core. expand the belly then blow it with your lips pressed almost all the way and you’ll learn thats your optimal range of bracing. 🤝🏽
i’m not a tense person by nature or not as tense to create those problems but my massage therapist told me i had the most messed up shoulder he’d seen even compared to nfl , mlb players that come went with those issues. but yea that pso rite is a game changer but always release tension and activate/strengthen!
This actually helped me out when you mentioned clenching your lats and triceps i felt an imediate difference in my L-sits
good and clear video
Man, you are a life saver
Thanks you sir
thank you for this video man!!
Good content man !
Thank you!
❤ This, Thank You🙏
Was wondering how to prevent injury on my shoulders from lifting too much 😅
I’m 39 now and I’m finally correcting all the bad habits I did now from my 20’s noticed not only my form was off for a majority of lower and upper body exercises but it was because of instability and lack of activation in some neglected muscles. I got naturally stronger in all my exercises recently just from correcting imbalances and activating neglected muscles and tendons. Imagine how fustrating it is for someone who’s been lifting and playing sport for most of his life
Thank you very much! This is the info I was needing. I'm gonna try this. Cheers from Brazil! You're gorgeous.
Great Into- thank you
Thank you so much for this! My Seratus has been bugging me for an eternety by now
Cant wait to try these. My right SA is completely atrophied, one of the usual exercises recommended seem to activate it.
Pronounced: Sir-Ā-tus
Thanks, that was great content.
Awesome! Thanks
Been at it a while brother; my left wings a bit more than right. I will give these four movements a really good go and see if it helps. I really appreciate your sharing this as I am a bit frustrated at this point. Peace, Love 7 hugs to you guys from East coast of Canada 😊
im hooked, cause i make so little progress with my shoulder strength, its braking my weightlifting-heart
Thanks thanks thanks....i needed this so bad
Thank you so much for this video. I have been working on my posture with a physical therapist who is certified in posture restoration. The winged shoulder blade is one of my problems. I love these exercises and can feel how they are going to help. Wondering if you could include the impact of breathing on the winged shoulder blade problem?
Thanks!
This video really helped me get this gist of what i was trying to do
but i have to say is that is kinda didn't help much for my unilateral winging.
I used the principles inthe video and figured out if i bring the exercise band around my back and sorta engage the serratus by pushing against the band with a single arm i got a ton of engagement for that serratus specifically. So much so i could feel it burning.
If you only have one serratus winging, give it a try.
Hold a workout band in both arms, bring it behind ur back and use ur unengaged arm to push forward until ur shoulder blade is all the way around. I stood in a mirror and could actively see and feel that serratus working. Then just make the small movement of moving the shoulder blade into a stretched and unstretched position. Will light the single side on fire.
Gonna focus on that until this serratus remembers how to behave and then get back into two sided stuff
That last one is killer. I’m only moving an inch or two. Thanks for the video!
Excellent 👌
this improved my breathing a lot too
Crazy content. This would take a lot of physioterapy payment for me
Hope i can do it myself
Aprecciate this knoladge!!
Keep it
Yeah, this is top notch stuff - glad these guys are doing what they do and sharing the info. It's taken years of fumbing in the dark to get to where I'm at. Thanks to these guys, Bioneer, and Kneesovertoesguy I've got some super effective tools for correcting imbalances, getting my DPA anywhere, healing injuries, and all around improving my physical health!
A lot of us can't afford the physio, so this kinda content is a godsend.
Excellent
A fun variation on the support hold is setting up to the crab crawl. I found that pushing up to the proper crab or support hold helps me with the mind muscle connection and can help work out some stiffness or soreness as well. Plus it is fun to launch into the actual crawl. Making reeducation fun😉
Man, i read this twice before I realised that you didnt say 'pub crawl' 😂
I'm using resistance bands while walking. Adds more dimensions!
Guys thanks for sharing all this.
I realized 2 movements specifically expose my issue / cause me pain, wondering whether you have any additional tip:
- passing from a downdog/pike to a plank (and back)
- the transition passive to active (and back) while hanging to a pull-up bar in bottom position (as I make it to active then I can pull-up with no issues)
Following most of drills you showed during warmup.. f@ckin 40yrs.. my warmups are now longer than the workouts themselves :)
I engage it pretty good during exercises but the head position makes a huge difference and I was not doing that always. I also like the cue squeeze oranges between your armpits
thank you for this :)
Yo thank you so much bro, I was in football for 2 years and I’m a very skinny dude , I was able to do 20 pushups in a row perfectly ( I’ve always had wings but not as bad as recently, it’s gotten way worse) and I’ve notice since around July last year that I’ve had problems lifting my arms overhead ( even when we’re in hudles for football) so I thought it was strange and that I had to be stronger or like I’m getting weaker, and I’ve also lost my ability to do a single push-up which is also due to me being weak but I had no problem with it before, these are exactly the exercises I needed bro bro like fr I appreciate this
I wish I could like this video more than once
I have thoracic outlet syndrome! The most beneficial thing I found over the years was hanging...which is not recommended for it. Gotta listen to your body!
ive been only been doing the "planking" method and its been nice i can definitely feel that my troubled side is sore and my posture is already improving after 2 days
Weird how I figured this out as well. Impacted my hips a ton actually
Интересный ролик, спасибо🙏💕
Havnt been able to gym properly for 2 years. Spent heaps of cash on multiple experienced physios and completed multiple programs. I feel like I have a weakened serattus and the minor muscles in my back is the big issue. The whole left side of my body (neck, back, and arm) has nerve issues and imbalances and doing these excercises in their lightest forms is very hard. Shows obvious signs of weakness in those crucial muscles. Thanks man. This may have saved my life. Ill keep ya updated.
Hey bro!How is the recovery?
@@MarcosVinicius-cy1qf still have issues but i am back in the gym. Listened to a book called “why does it still hurt” which was really helpful. I recommend it
@@jevel9990 did your scapula got cured or you just moved on with the pain! 😢
Thanks 😊 🫂 🙏 ❤
Love those paintings behind you of the animal totems
This is EXACTLY the situation im in right now AND ITS EXACTLY THE VIDEO I NEEDED
TYSM STRENGTH SIDE
Can you give us an update?
@@slime95 yes, its going great, my scapula winging is almost completely gone and i dont have shoulder pain and i can finally get back to my harder calisthenics
but
@@slime95 but btw with these exercises i also recommend you do targeted strengthening of the lower trap and rotator cuff as well as light compound movements such as body rows and incline pushups(focus on proper scapula orientation)
Thank you❤️
Awesome, stuff. Thanks!
Would you recommend doing *ALL* of these exercises? Or would it be redundant and/or risk overtraining our weak serratus? Seems like the band exercise, wall exercise, and planks are all kinda doing the same thing for the Serratus. Are they importantly different? Cheers.