@@Patrick-rr2qw it's difficult at first yes. My left abs had to get strong enough to prevent my right side from compensating. I'd say a month into practicing this exercise almost daily my right side started opening up. Granted this is one of many exercises ive used to open up my right side. I worked with a PRI trainer.
@infinitystonesareshaggyski6490 I could be wrong, but a higher right shoulder would indicate that your left side is closed/tense/tight, you would do the exercise lying on your RIGHT side, and reach overhead with the LEFT. I should note that the reason for a high left or right shoulder are usually different. I think conor has some content on what to do about a high right shoulder.
I found it surprisingly simple fix after trying all kinds of exercises to fix the scapulae winging not doing a thing. Overhead press (the position and weight simply don't let you clown around with the scapulae, they get against the ribcage really quick and tight), pulling the scapulae down before every pullup, pushing the pushups all the way to the top. I guess pulling scapulae down while getting lats under tension in deadlifts and rows as well. Took perhaps two to three weeks to feel that the pullups no longer felt weird like a swing and the scapula started doing the correct sliding. Can't believe it sucked for years and years and the fix was as simple as pulling the scapulae consciously down in exercises. The bad side lat started growing like crazy and the trap didn't get sore anymore. Lesson learned: don't lean on your elbow lazily against a desk for years at end.
Things got so bad w my muscle spasms and spinal injuries that I spent the last two years unable to function, and eventually I couldn't breathe as my whole left side started crushing my lungs and ribcage and breathing nerves. Your channel is literally saving my life. Thank you
This is a combination of exercises my pt has me doing. Made them compound exercises here. I will try these with her help. I appreciate you’re explanation here as well. Thank you.
This sounds great, thank you again Conor for amazing content... just wondering if there's a suitable modification for someone that can't put any pressure on their elbow or lean on it please? 🙏
At point 5:27 you say: "Dont pull back with your shoulder blade first." Even if it's off-topic, I have a question about this. When explaining rowing movements with the dumbbell, barbell or horizontal cable, you often hear: Start the movement with a pull from the shoulder blades and then the arms follow. I'm confused 🥴 What is right, what is wrong, and how should you do it because it corresponds to the natural movement of the body? 🧐
For lat biased movements like rows, pulldowns and dumbell check Kuba Cielen’s back movement guide. He explains how to train lats unilateraly, honestly first time I ever felt my lats working.
Hi Conor, When you get the chance, would it be possible to do a video on why we might be losing progress? This can be very disheartening and demotivating. It can be more defeating for me when I don’t manage my expectations correctly, due to my lack of understanding and knowledge, but also made worse when I see titles or thumbnails where it says ‘fix in 15 days’ etc What would be cool to hear is why progress isn’t sticking (generally) but also, if this can better stick with more repetition over time and or longer time spent doing drills. Personally I really noticed that I had lost progress when my left hip felt further in front of my right (so turned more right) and even more so in my foot, I noticed my weight more on the outside of my right foot. What I don’t get is, why did I hold on to the progress for a week or two (more hip mobility and neutrality as well as more right foot pronation / inner arch foot contacts) but then lose it and revert back to square one. 🤷♂️
I have a video tailor-made for this exact question: Why Your Progress DOESN'T STICK Improving Posture & Mobility - Top 3 Keys For Long-Term Progress ua-cam.com/video/Hlx507ZaeSw/v-deo.html Hope it helps!
Hi Conor, I LOVE your videos! You have helped many of my issues as a hypermobile person. I have some bicep tendonitis in the front of my shoulder due to my left winged scapula. The second exercise did create some of the pain in my shoulder with the external rotation in the final overhead position, do you think should work in a smaller rage for a couple weeks and once I am stronger in avoiding that winging, take the extension further? Really grateful for your content!!
I've noticed that the last exercise that you demonstrated is used in other video to address the tight upper trap problem with cue to reach down with hand that is on the tight upper trap side. Now I have the winged scapula problem but on that same side I have the tight upper trap also. This exercise helps me with tight upper traps when working one side, but now is it good idea to use it on both sides to address winged scapula on the same side as the tight upper traps?
1:39 is this why my pain is relieved when pull my shoulder back, then raise my arm? I often drive with my arm up and my palm on the ceiling. The seat pressure on my back is stupid.
Is it common to experience winging and shoulder instability? I have scapular winging on both sides, and my shoulder frequently pops out and then back in place, which seems to be posterior shoulder instability, affecting my weightlifting and boxing. By the way love your videos!
0:15 Hello i 'm from the philippines pls.can you help me i have grade 2 spondylolithesis.i already completed 6 session of physical therapy but my right butt and right leg still hurt what exercise is good for me to ease the pain that i suffer?
@@quentin8330 I mean I have shoulder winging and there seems to be no reversing that, if u think about it when was the last time u saw somebody who ACTUALLY had it make before & after video of them being able to reverse that issue? I sure havent seen any and speaking from experience u just cant change the placement of the bone, u can only alleviate some of the discomfort by training the muscles around it but thats about it 🤷♂I hope I'm wrong but like I said zero before & after videos out there, instead it's only some PT's who never had the issue and convincing u its "possible" to fix it, but..
@@quentin8330 HAHA lol dont do that man 😀u can certainly make it better and get to a point where there is no pain, instead u will just feel your shoulder winging side (bad side I call it, u will feel it a bit off after u realize u have this issue), but my point was that u cant completely reverse it like your normal side for example(for me thats my left one the good one), at least I could not, but I wish u good luck mate I do hope u fix it and prove me wrong! 😀just dont end urself 😀
No man people did actually reverse their winged scapula by pulling exercise and stretching the back muscles on a Barr and doing pull up or least you can regaine full capacity and strength of your scapula like I did so no the damage is reversible
What is the difference between doing these exercises while lying on the floor vs standing? I recognize these movements from PT but was shown to do them with bands while standing.
Positioning the pelvis. Most people cannot get the pelvis and therefore the whole body in the correct position upright and these techniques specifically help with that. And trust me this is not going to work without the whole body repositioned. Its not just a shoulder exercise its a repositioning and breathing exercise. Imagine a range of motion you havent accessed in years because of “patterns” that the body is stuck in. Plus if you do these correctly youll see that the PT exercises are basically useless in the long term😁 You can find info about this through Postural restoration institute or this channel
What if my scapular winging prevents me from executing the movements properly because the dyskinesis itself is uncomfortable or makes my movements unstable? That has been my primary issue trying to solve my scap winging problem over the years. With something as simple as a serratus pushup for example, I can't even do the easiest variation (against wall) without my scapula screaming at me and clicking around against my ribcage in an uncomfortable fashion.
I appreciate very much your valuable content, but I feel the need to observe the stupid American way of putting the title. So what is that shocking about the effectiveness? The value of your content doesn't need at all those kind of titles to attract viewers!❤❤❤
The 90 90 sidelying plank is hands down one of the most effective exercises ive ever used to balance my high left shoulder.
Do you not find this exercise hard to open up the right ab wall?
@@Patrick-rr2qw it's difficult at first yes. My left abs had to get strong enough to prevent my right side from compensating. I'd say a month into practicing this exercise almost daily my right side started opening up. Granted this is one of many exercises ive used to open up my right side. I worked with a PRI trainer.
It’s awesome!! Glad you like it
What other exercises worked for you @@cm5160?
@infinitystonesareshaggyski6490 I could be wrong, but a higher right shoulder would indicate that your left side is closed/tense/tight, you would do the exercise lying on your RIGHT side, and reach overhead with the LEFT. I should note that the reason for a high left or right shoulder are usually different. I think conor has some content on what to do about a high right shoulder.
Criminally underrated channel
I found it surprisingly simple fix after trying all kinds of exercises to fix the scapulae winging not doing a thing. Overhead press (the position and weight simply don't let you clown around with the scapulae, they get against the ribcage really quick and tight), pulling the scapulae down before every pullup, pushing the pushups all the way to the top. I guess pulling scapulae down while getting lats under tension in deadlifts and rows as well. Took perhaps two to three weeks to feel that the pullups no longer felt weird like a swing and the scapula started doing the correct sliding. Can't believe it sucked for years and years and the fix was as simple as pulling the scapulae consciously down in exercises. The bad side lat started growing like crazy and the trap didn't get sore anymore. Lesson learned: don't lean on your elbow lazily against a desk for years at end.
so you do over head press, pullups, and pushups
I'll try this.
I've done many of these physio exercises and honestly, they don't help. I think your approach of conscious form makes more sense
Things got so bad w my muscle spasms and spinal injuries that I spent the last two years unable to function, and eventually I couldn't breathe as my whole left side started crushing my lungs and ribcage and breathing nerves. Your channel is literally saving my life. Thank you
Hey, would you mind getting in contact with me? Your case sounds similar like mine
@riffakriffa1069 sure, idk how on UA-cam though
Highest gratitude. Thanks for sharing your wisdom and knowledge 😎😁😎
This is a combination of exercises my pt has me doing. Made them compound exercises here. I will try these with her help. I appreciate you’re explanation here as well. Thank you.
Conor, can you talk about how alignment of C1 and C2 is crucial to the neuropathways from the brain to the rest of the body?
Yes, please!!!🙏
Oh dang. I’m up for to that.
This sounds great, thank you again Conor for amazing content... just wondering if there's a suitable modification for someone that can't put any pressure on their elbow or lean on it please? 🙏
At point 5:27 you say: "Dont pull back with your shoulder blade first."
Even if it's off-topic, I have a question about this. When explaining rowing movements with the dumbbell, barbell or horizontal cable, you often hear: Start the movement with a pull from the shoulder blades and then the arms follow.
I'm confused 🥴
What is right, what is wrong, and how should you do it because it corresponds to the natural movement of the body? 🧐
For lat biased movements like rows, pulldowns and dumbell check Kuba Cielen’s back movement guide. He explains how to train lats unilateraly, honestly first time I ever felt my lats working.
@@martinchrast6675 Kuba Cielen answered all my questions in the very first video. Great and many thanks for the tip! ✌
@@oooBoEoNooo no problem buddy, keep them lat gains coming🫡
Hi Conor,
When you get the chance, would it be possible to do a video on why we might be losing progress?
This can be very disheartening and demotivating.
It can be more defeating for me when I don’t manage my expectations correctly, due to my lack of understanding and knowledge, but also made worse when I see titles or thumbnails where it says ‘fix in 15 days’ etc
What would be cool to hear is why progress isn’t sticking (generally) but also, if this can better stick with more repetition over time and or longer time spent doing drills.
Personally I really noticed that I had lost progress when my left hip felt further in front of my right (so turned more right) and even more so in my foot, I noticed my weight more on the outside of my right foot.
What I don’t get is, why did I hold on to the progress for a week or two (more hip mobility and neutrality as well as more right foot pronation / inner arch foot contacts) but then lose it and revert back to square one. 🤷♂️
I have a video tailor-made for this exact question: Why Your Progress DOESN'T STICK Improving Posture & Mobility - Top 3 Keys For Long-Term Progress
ua-cam.com/video/Hlx507ZaeSw/v-deo.html
Hope it helps!
@@conorharris thanks Conor, will give it a watch! :)
Does this work for both lateral and medial scapular winging?
Yes!!! 🙌 Totally agree! 💖
Hi Conor
Please, make a video about quadratus lumborum
Tkss :)
Hi Conor, I LOVE your videos! You have helped many of my issues as a hypermobile person. I have some bicep tendonitis in the front of my shoulder due to my left winged scapula. The second exercise did create some of the pain in my shoulder with the external rotation in the final overhead position, do you think should work in a smaller rage for a couple weeks and once I am stronger in avoiding that winging, take the extension further? Really grateful for your content!!
I have winged scapula and bicipital tendinitis is it safe if I do these exercises?
Going to try this
I have scapular winging on the left side, but have left AIC pattern.
I've noticed that the last exercise that you demonstrated is used in other video to address the tight upper trap problem with cue to reach down with hand that is on the tight upper trap side. Now I have the winged scapula problem but on that same side I have the tight upper trap also. This exercise helps me with tight upper traps when working one side, but now is it good idea to use it on both sides to address winged scapula on the same side as the tight upper traps?
Hey Connor could you do one video about groin pain . I have groin pain on right side while doing quick movement and while playing soccer
1:39 is this why my pain is relieved when pull my shoulder back, then raise my arm? I often drive with my arm up and my palm on the ceiling. The seat pressure on my back is stupid.
Is it common to experience winging and shoulder instability? I have scapular winging on both sides, and my shoulder frequently pops out and then back in place, which seems to be posterior shoulder instability, affecting my weightlifting and boxing.
By the way love your videos!
When someone is trying to fix their scap winging, should they avoid doing certain training to encourage proper rehab? For example, benching, OHP, etc.
What is the difference between this course and beginner biomechanics course?
0:15 Hello i 'm from the philippines pls.can you help me i have grade 2 spondylolithesis.i already completed 6 session of physical therapy but my right butt and right leg still hurt what exercise is good for me to ease the pain that i suffer?
My scapulas are basically not on my back. I’m miserable
Have been dealing with mine over two years now, it's not easy on me and u ? How many years?
If u are a real person (like me), unlike the botted comments below and u also have Shoulder winging, rest assured there is NO reversing that 🙂
What do you mean?
@@quentin8330 I mean I have shoulder winging and there seems to be no reversing that, if u think about it when was the last time u saw somebody who ACTUALLY had it make before & after video of them being able to reverse that issue? I sure havent seen any and speaking from experience u just cant change the placement of the bone, u can only alleviate some of the discomfort by training the muscles around it but thats about it 🤷♂I hope I'm wrong but like I said zero before & after videos out there, instead it's only some PT's who never had the issue and convincing u its "possible" to fix it, but..
I’m gonna end myself if there truly is no unfixing this
@@quentin8330 HAHA lol dont do that man 😀u can certainly make it better and get to a point where there is no pain, instead u will just feel your shoulder winging side (bad side I call it, u will feel it a bit off after u realize u have this issue), but my point was that u cant completely reverse it like your normal side for example(for me thats my left one the good one), at least I could not, but I wish u good luck mate I do hope u fix it and prove me wrong! 😀just dont end urself 😀
No man people did actually reverse their winged scapula by pulling exercise and stretching the back muscles on a Barr and doing pull up or least you can regaine full capacity and strength of your scapula like I did so no the damage is reversible
What is the difference between doing these exercises while lying on the floor vs standing? I recognize these movements from PT but was shown to do them with bands while standing.
Positioning the pelvis. Most people cannot get the pelvis and therefore the whole body in the correct position upright and these techniques specifically help with that. And trust me this is not going to work without the whole body repositioned. Its not just a shoulder exercise its a repositioning and breathing exercise. Imagine a range of motion you havent accessed in years because of “patterns” that the body is stuck in. Plus if you do these correctly youll see that the PT exercises are basically useless in the long term😁 You can find info about this through Postural restoration institute or this channel
there is nothing called side abs, u mean the obliques?
What if my scapular winging prevents me from executing the movements properly because the dyskinesis itself is uncomfortable or makes my movements unstable? That has been my primary issue trying to solve my scap winging problem over the years. With something as simple as a serratus pushup for example, I can't even do the easiest variation (against wall) without my scapula screaming at me and clicking around against my ribcage in an uncomfortable fashion.
Why not include exercises to target posterior expansion since it is the area that scapulae directly sit upon?
Because this is his video, stooge
Where did you get your skeleton from?
Hi. Is the course on zoom?
Yes it is 😃
i desperately need help my body is crumbling. shoulders ankles knees back everything. im 24 and play college sports
I naturally tip toe walk and people sat I have "over correct posture" with tight calves/achiclles :(
What do you mean by "over correct"
@@samuelgizaw7899 Strugging everything up
Honestly, I did the 90/90 side plank for weeks and it barely helped my shoulder
can you make shorts with literally just steps of what and how to do. I appreciate the knowledge, sometimes I just want to get into the nitty gritty.
Timestamp is a good way too.
But in the meantime, you can use fast forwarding, and you can look at the little preview image to see, when he starts showing the exercises
Yo 2
I will be buying this but I'm 23 so I have to wait 2 weeks until I can buy this
Irrelevant info for everyone
@@DiaryOfMisterVinci Yeah this is not a diary
Yo
I appreciate very much your valuable content, but I feel the need to observe the stupid American way of putting the title. So what is that shocking about the effectiveness?
The value of your content doesn't need at all those kind of titles to attract viewers!❤❤❤