For anyone asking for updates / does this work. I suffered from pretty bad scapula winging on both my shoulders but my left was definitely worse. Came across this video after my physio said she could stick 4 fingers under my scapula and that shouldn't happen... I've been doing approx 30 mins of stretches everyday for 2 months, a lot of the ones above included and I also do 3 sets of pull ups too. After 2 months of doing this EVERYDAY (that's important) my right wining has pretty much completely fixed itself. My left is still winging but oh my god its so much better. I know this might take another 3/4/5/6 months to fix but it will get there. My advice, stick at it. Stretch / strengthen everyday, I didn't see results straight away but it'll come. There is never ever any quick fixes for the body. Discipline and dedication will fix things though. Over time. Happy to answer questions if any of you are still curious about my experience with it so far. And thanks for this video man! Helped so much I really appreciate it.
Hey man happy to hear winging went a way in two months I have more minor winging not to bad but still feel it was yours minor or really sticking out there and also what other exercises did you do to fix it?
did u have pain with ur winging? man I have scapular winging but I was training normally,.doing push ups, pull ups, bench etc... I am not sure if my serratus is just overworked? but does that also give u a winging scapula? it sucks man some days I'm in pain for real.
@@alp-echo Pain is normal. My problem is not fixed but something is working for me is stretching everyday and working in the scapula as well not only "serratus" but middle and lower traps too. Some of u are lucky because can work pull upw, row I can't do that. I work rows but I can't work rows unilaterally. The scap doesn't retract. I don't have fucking lats but my upper back is strong . But I noticed my left shoulder I can't retract, has a weaker external rotation. So work in that as well. Cause is important work all the angles. Sometimes scapula winging is because the trapezius and romboids are shit.
I've had this for decades since childhood and NO doctor was ever able to tell me what was wrong with me or how to fix it. I always though it was just me being a freak of nature. Finally I get some answers to my shoulder. Thanks you
@Mohamed Alzikra Thank you a lot for the information! I'll try doing what you did, the stretches from both UA-cam channels and then move onto the exercises that strengthen the serratus anterior. I appreciate it the help!
Day 2 of fixing my wings. My posture has improved by 60%, my pain has decreased tremendously and I’m already seeing a curvature in my waist I haven’t spotted in years! Who would’ve known bad posture would effect your curvy figure so drastically! Can’t wait to see how I’ll look this summer, your video has completely healed my life, thank you! ❤
@@harshitshukla2108 I continued doing it for another three days, then stopped. Whenever I feel a slight bit of pain creeping on me again, I do a few of these and I'm back to normal. I found that breathing played a far bigger roll in my pain than I could've imagined, as well as posture. Fixed my posture, retaught myself how to properly diaphragm breathe, and the healing process has been wonderful thus far!
@@Juicepar1 I’m doing wonderful. I’ve turned my focus to strengthening my hips, pelvis, core and glutes now. I also haven’t needed to directly target my shoulder blades in 3 months. I believe the root of my pain may have been at the hip, since my old job required immense hours and years of sitting. With that shift of focus, my entire body has been doing wonders! Many times we’ve no clue how greatly weak hips effect us. Take care of your core, and watch how everything else heals, trust me, hahaha! Cheers!
Omg brother I am currently editing so can’t watch it now, but just got the notification and read the title and thank you from the bottom of my heart! 😄 one of my biggest weak leaks! Like and saved without watching. ✊🏽 Lets strengthen that Serratus 😎
I have been subscribed and gleaning jewels knowledge from you for a while. Shoulder scapula was/is an issue for me. I am a competing kickboxer and med school student. This & many of your other videos have been very helpful to help me on my own personal journey and those who seek help from me, both in training anf personal friends. Thank you for your work and passion. Water flows Best Downhill 🙏
Tom Merrick lmao for real bro! Too much flexibility can be damaging to your strength hehe btw awesome video as always. Nee info in my brain for sure!!!
I must say this... I did a few of these stretches and exercises, and I feel like it was THE HAND OF GOD at the same time! I did it just once! I had one scapula sticking out since I can remember in high school i think, and one shoulder higher than the other, I thought it was because of some deviation on the spine, but did a few of these exercises just one time! Just once! Looked in the mirror and my shoulder was aligned, my scapula leveled, my arm is leveled with the other one and I’m the first one surprised! To GOD be The Glory in JESUS CHRIST Who loves us with tender mercy! Sending you love Tom! GOD bless you!
Shotta B A miracle from THE LORD JESUS... I don’t have any other explanation... But I kept on doing them every day since then. I had bad habits of bad posture for a long time, because of insecurities or timidity. But GOD is teaching me even these things... ☺️
Melissa Cintron Ministries Jesus is King. But i feel like he aint listening to my prayers mane.. Two of my dawgs Got shot and Killed this year. I’ve lost hope in life mane💔💔🖤
Shotta B I’m so sorry for your lost... Sorry for my ignorance but you mean dogs, or friends? Wow... Sometimes this life can bring pain and suffering... but GOD is Good... That I know. The one that came to kill, to steal and to destroy is the devil. GOD hears and answers prayers, but HE also gave us free will to make decisions that some times can be too risky, or out of His Will. GOD THE FATHER sent HIS SON for our Salvation and that alone tells us of HIS Heart and LOVE for us.
Day 1 of fixing my wing. That’s what’s holding me back from all other exercises. So glad I found your video, thank you. Love that you come at this from a calisthenics point of view.
I find this video very helpful because I have been trying to figure out how to more directly train my serratus anterior just for hypertrophy goals. Thank You.
I've been doing dumbbell pull overs for like 1 year straight but my serratus anterior is weak as sh#*, Haven't been actively enganging though but i don't know i probably have a dozen of times but my scapular is winging big time so i won't use that exercise alone, thank for the passed 90 degress i can really feel my SA by doing that not many who mention that in their SA videos
I just genuinely thought my shoulders were normal, didn't even know anything was wronge until a friend at the gym pointed out my shoulder blades shouldn't stick out. I'll try this out bro
Thats kinda embarrassing. Also my brother is the first person who notices that my scapula shouldn't be sticking out I immidiently started exercising after that and my brother is still criticizing me and looking at me
I totally recommend to go see a physiotherapist!!!! I am personally suffering from scapula winging and I first thought it was my serratus anterior, but no! Turns out I had a serious lack of proprioception and my scapula-humerus rhythm was not good. The real problem was the downward rotation of the scapula; in my case, it was dropping without control. I had to work on this movement by doing proprioception work and also do a lot of scapula retraction. It improved a lot, but I still have lot to work on to completely correct my problem.
@@VikingFitness00 well I did proprioception exersises with bands like underhand shoulder elevation with retracted shoulder. But you should really go see a physiotherapist.
@@xavnl3298 thanks I like the sound of that exercise! I have been studying body mechanics for 2 years so I will try myself as I cant afford a physio in my country. Any other tips? thanks!
@@VikingFitness00 you can try to do the alphabet with one arm with retracted shoulder as well. Use a 2,5lbs and control the movement. Feel thie muscles and imagine them working properly 🙂
@@jankroka4593 Yes brother but they didn't help, I can tell because my first year of training consisted of just push ups and chin ups and my back was just as fucked up as ever. In my second year I started doing calisthenics with a friend who was really into pull ups and I just followed along for months and suddenly my lats got bigger and my scapulas were adjusted into place.
@@jankroka4593 yeah, but I increased my weight by about 25 - 30 lbs so I went from doing 4 one arm chin ups to 1 with bad form 😅 so yeah... I need to burn some fat.
❤️clear instructions in this video. Thx for the added pictures & detailed information along with your suggestions of many useful stretches because now this shoulder/back situation is understandable to me. ✅
Damn dude I respect your patience with the workouts ur doing so much, I personally can't seem to stick to doing same routines over and over again because I feel no changes but your patience in ur videos have proven me wrong time and time again, consistency is key, I'm going to fix this scapular wing once and for all! Thx for the vid man
Today is my fifth day of doing lower back stretches. Earlier, I was exactly like you described - always did 1-2 day of exercises and then got bored or forgot. I hope this time I will not stop so easy.
Helped me a lot. During the activation exercises I realized I had a weakness going on while trying to bring my right arm down. It literally collapsed while trying to bring it down and there was no muscle tension at all. I knee before that something was wrong but I couldnt quite get my finger on it. My arm always trembled when doing renegade rows, I have difficulties hitting in volleyball, I have developed a tennis elbow. Maybe it is all because of one very weak spot there. I was shocked. Now I know what I have to work on, so this video was a true inspiration. I still need to figure out which muscle is causing the trouble, but I am sure I will find it out eventually.
Same type of issue here. I had developed elbow pain in the same arm as the winging shoulder blade and it has prevented me from doing many of the exercises I love for months now.
I've noticed I had a severe trap and lat imbalance on my left side, but no matter how many posture fixes or unilateral exercises I did, I couldn't quite fix it. I thought maybe my pull up form sucked, but whenever I showed my form to experienced athletes, they said I had superb form, so when I pulled both my hands forward and felt my back, my right one was ok, since that was the good one, but I could feel the left one kinda sticking out. At first, I didnt think it was winging bcuz I heard winging was supposed to be painful, but now I know I have some slight winging. THank god for this video, now I can finally fix that god awful lat imbalance and become stronger than ever on my weighted pull ups.
I definitely have scapular winging on me right side from the behind the back test. But my right deltoid also just seems so far forward, and I've tried shoulder capsule mobilizations. I think it's fair to say that I'll be working hard for months to get some real progress and I'll combine these videos with a local physiotherapist. I think year's of shoulder hunched jobs and going to the gym with poor form are a recipe for disaster. Anyone just starting to workout should do Calesthenics lol and listen 🎶 to this beautiful man here, he knows the way Thank you Tom
The yoga ball serratus anterior exercise might just save from this shoulder injury. Thank you so much for putting in the work to learn all of this for others to benefit from
Hi Tom. You mentioned the fact that it took a while to fix your winging scapula. How long did it actually time to fix it...months or years? I have the same issue with my left scapula. Thank you! I just noticed someone else has asked the same question. So it only took you 6 months to correct your winging scapula. Great job.
Thanks Tom, I was hoping you would address some of the nerve issues and solutions that cause this as well, as I think that is my main problem (impingement).
This is where the complexity lies. Just attempting to do these drills can work to improve awareness and recruitment but I would go check with a professional in person :)
Hi Tom! I have winging scapular combined with rib flare. So except for what you've recommended on this video, what other exercises should I do to correct my postures??
Thank you! Your videos are so informative and straight forward. I don't have loads of winging standing but when I'm in plank position I do. I have a rounded right shoulder and try so may different things. Like stretch chest, strengthen back, I'm stuck lol. Will give this a try
Man this is just what i needed. i am struggling to stay stable on my right side for 2 years and didn’t know what’s wrong. Now I realized my right side is so weak. Why does nobody tell you things like this in the gym🤦🏻♂️
@@lidooo1600 not able tonfix it yet but i am still working on it and made really good progress with this routine and scapular push ups and pull ups. also i have a much better feeling and control when training in generell.
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
thx, the exercise that takes pressure off trapezius, mine has gotten larger to compensate for the non functioning muscle after nerve entrapment/release and aches . I will give it a try, was diagnosed as a rotator cuff injury for 10 months.
My serratus anterior muscles work fine because I've trained them for the past 5 years. Scapula still winged out. All I know is my right shoulder is rolled forward from injury and when I focus on using my back muscles to pull my shoulder back then the scapula winging reduces significantly. I'm going to focus on my lower traps instead. Even going to physio they told me same thing, just strengthen the serratus anterior. Doesn't do a thing.
Omg thank you, one of my chest has more muscle than the other. Everytime I do a pushup for some reason one of my shoulders don't feel right or like no balance.
the third stretching position at 3:40 minuets, i had a pain at that position and im suffering from this pain for months even though i did MRI scan, no harm or damage in any of the pengment or muscle strings. what do you think I am suffereing from and how would I heal it ? for you informations, I do hand stand and muscle up, also boxing, i did hurt it many times before
someone may feel the intensity just not enough, maybe could use the bar of barbell or on the Smith machine, or light-weighted dumbbells when try to do some exercises in this video after fully stretched and activated. in general, scapular fixing progression just like to strengthen it and keep training it in certain safe way or graduality procedures in your kind discription. thx tom, really gotcha and i'll keep watching your series.
NOT MEDICAL ADVICE You probably have neurological problem and exercises only helped with symptoms. Your left eyelid is weaker which indicate neurological disfunction. Check with your doctor:) Thank you for video. It is really good.
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
I myself don’t have complex from my winged scapula I don’t care that people see it I just hate the way it feels when I workout or sit down. Thx for the help
Hey Tom, thanks for the good content! I have a question. Would it be good if i do these exercises along with the rounded shoulder fix exercises on the same day? Or should i do this on a day and the other on the next? Thanks
Would you do this full routine in one session or do 1 part at a time? For example work on activation for and x amount of weeks and then introduce the stretching etc Thanks
Thanks Tom, as always good knowledge. Implemented few of those and really become more aware of those winging muscles, trying to fix shoulder issues starting from there. :) You earned a sub and a like!
Great info. I’ve just developed this problem after a rotator cuff injury. Now my scapula is winging like a sail boat when I reach out in front of me. Hopefully this routine helps.
M O H A Not completely sure. Just felt it hit hard in work and went home for the day. By that night the pain was excruciating. The next day I’m in hospital on morphine for the pain. That was over 10 weeks ago.
How long did it take with regular exercise to start to see a change ? How many times a week did you do ? Thank you ! I’ve been struggling with my left winging scapula for so long and it’s been so debilitating and depressing. Any time it’s under load ( my left side/arm. My left trap takes over and my scapula just wings so much. I get pain all through my traps and scalenes. Really appreciate the content you produce
I'm in the same boat, brother. Both scapulas wing but the left shoulder is raised and my spine looks almost scoliotic. I was following the protocol from precision movement for a bit but this video gives me so many more options to try. I've been avoiding pushing exercises for what feels like forever because they just seize my upper traps because there's no activation of the lower traps or the serratus
I had this. Then I started lifting. Now I don't have this. Someone shows me a strong guy with scapula winging I'll believe them, but for now I'll say this: get strong at pushing and pulling and the winging will go away. Especially push ups and rows, as scapula winging often comes with upper back weakness and desk posture.
When I do the move at 6:14 my shoulder blades seem to not want to touch the ground (mainly right shoulder blade) and it feels like when I pull my shoulders back my right shoulderblade gets "stuck" or does not go back far compared to the left. Is that scapula winging or something else?
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
I have scapurar wing on one shoulder, but on the other one that don't have it, i cand reach my back with my hand as much as i do with the scapular wing one. Also have minor pain on the one without scapular wing
For anyone asking for updates / does this work. I suffered from pretty bad scapula winging on both my shoulders but my left was definitely worse. Came across this video after my physio said she could stick 4 fingers under my scapula and that shouldn't happen...
I've been doing approx 30 mins of stretches everyday for 2 months, a lot of the ones above included and I also do 3 sets of pull ups too. After 2 months of doing this EVERYDAY (that's important) my right wining has pretty much completely fixed itself. My left is still winging but oh my god its so much better. I know this might take another 3/4/5/6 months to fix but it will get there. My advice, stick at it. Stretch / strengthen everyday, I didn't see results straight away but it'll come. There is never ever any quick fixes for the body. Discipline and dedication will fix things though. Over time.
Happy to answer questions if any of you are still curious about my experience with it so far. And thanks for this video man! Helped so much I really appreciate it.
Hey man happy to hear winging went a way in two months I have more minor winging not to bad but still feel it was yours minor or really sticking out there and also what other exercises did you do to fix it?
Congrats man, this shit is hell. I can't fucking retract my left shoulder. But ur words gave me hope
did u have pain with ur winging? man I have scapular winging but I was training normally,.doing push ups, pull ups, bench etc... I am not sure if my serratus is just overworked? but does that also give u a winging scapula? it sucks man some days I'm in pain for real.
@@alp-echo Pain is normal. My problem is not fixed but something is working for me is stretching everyday and working in the scapula as well not only "serratus" but middle and lower traps too. Some of u are lucky because can work pull upw, row I can't do that. I work rows but I can't work rows unilaterally. The scap doesn't retract. I don't have fucking lats but my upper back is strong . But I noticed my left shoulder I can't retract, has a weaker external rotation. So work in that as well. Cause is important work all the angles. Sometimes scapula winging is because the trapezius and romboids are shit.
@@reynaldodelacruzcaro2706 I've been doing some rows but recently realized how poor my muscle activation is with them.... So back to the basics it is
arm across opposite side on ball 2:59
roll forward 4:36
pull apart a band 6:53
on knees push up 7:58
downward dog 8:17
slide up spike 9:00
I've had this for decades since childhood and NO doctor was ever able to tell me what was wrong with me or how to fix it. I always though it was just me being a freak of nature. Finally I get some answers to my shoulder. Thanks you
How's your scapula?
How is your scapula now ?
@Mohamed Alzikra Thank you a lot for the information! I'll try doing what you did, the stretches from both UA-cam channels and then move onto the exercises that strengthen the serratus anterior. I appreciate it the help!
Mario U Comics and Cartoons I feel your pain man
Same
Day 2 of fixing my wings. My posture has improved by 60%, my pain has decreased tremendously and I’m already seeing a curvature in my waist I haven’t spotted in years! Who would’ve known bad posture would effect your curvy figure so drastically! Can’t wait to see how I’ll look this summer, your video has completely healed my life, thank you! ❤
how's it going ? see any improvements lately?
Can you send me your WhatsApp num plzz I Wana talk to you about your improvements plzz
@@harshitshukla2108 I continued doing it for another three days, then stopped. Whenever I feel a slight bit of pain creeping on me again, I do a few of these and I'm back to normal.
I found that breathing played a far bigger roll in my pain than I could've imagined, as well as posture. Fixed my posture, retaught myself how to properly diaphragm breathe, and the healing process has been wonderful thus far!
@@ABC-tt7qe how r ya now
@@Juicepar1 I’m doing wonderful. I’ve turned my focus to strengthening my hips, pelvis, core and glutes now. I also haven’t needed to directly target my shoulder blades in 3 months. I believe the root of my pain may have been at the hip, since my old job required immense hours and years of sitting. With that shift of focus, my entire body has been doing wonders! Many times we’ve no clue how greatly weak hips effect us. Take care of your core, and watch how everything else heals, trust me, hahaha! Cheers!
Omg brother I am currently editing so can’t watch it now, but just got the notification and read the title and thank you from the bottom of my heart! 😄 one of my biggest weak leaks! Like and saved without watching. ✊🏽 Lets strengthen that Serratus 😎
thanks Gabo bro! I don't think it's your weak link, you're too strong :)
Yupp ..he is strong man..💪
I have been subscribed and gleaning jewels knowledge from you for a while. Shoulder scapula was/is an issue for me. I am a competing kickboxer and med school student. This & many of your other videos have been very helpful to help me on my own personal journey and those who seek help from me, both in training anf personal friends. Thank you for your work and passion.
Water flows Best Downhill 🙏
Come On Gabo. You are the personification of Strength. I love when 2 youtubers that I follow interact with each other!!!!!!!!!!!!!
Tom Merrick lmao for real bro! Too much flexibility can be damaging to your strength hehe btw awesome video as always. Nee info in my brain for sure!!!
Excellent, as I am disabled I can still do some of these exercises. Well presented and aimed at all ages with winged scapulas. Many thanks.
Yeah . YOU CAN DO IT
I must say this... I did a few of these stretches and exercises, and I feel like it was THE HAND OF GOD at the same time! I did it just once! I had one scapula sticking out since I can remember in high school i think, and one shoulder higher than the other, I thought it was because of some deviation on the spine, but did a few of these exercises just one time! Just once! Looked in the mirror and my shoulder was aligned, my scapula leveled, my arm is leveled with the other one and I’m the first one surprised! To GOD be The Glory in JESUS CHRIST Who loves us with tender mercy! Sending you love Tom! GOD bless you!
How is it possible that it Got fixed after doing these exercises one time?
Shotta B A miracle from THE LORD JESUS... I don’t have any other explanation... But I kept on doing them every day since then. I had bad habits of bad posture for a long time, because of insecurities or timidity. But GOD is teaching me even these things... ☺️
Melissa Cintron Ministries Jesus is King. But i feel like he aint listening to my prayers mane.. Two of my dawgs Got shot and Killed this year. I’ve lost hope in life mane💔💔🖤
Shotta B I’m so sorry for your lost... Sorry for my ignorance but you mean dogs, or friends? Wow... Sometimes this life can bring pain and suffering... but GOD is Good... That I know. The one that came to kill, to steal and to destroy is the devil. GOD hears and answers prayers, but HE also gave us free will to make decisions that some times can be too risky, or out of His Will. GOD THE FATHER sent HIS SON for our Salvation and that alone tells us of HIS Heart and LOVE for us.
Melissa Cintron Ministries Aight thanks for the words. God is great
Day 1 of fixing my wing. That’s what’s holding me back from all other exercises. So glad I found your video, thank you. Love that you come at this from a calisthenics point of view.
Hey, do you have this issue in one side?
I think this issue has affected my back muscles, creating major imbalances.
How has it been going?
hows it going bud
how u doing?
@@proxy8203for me yes, i don't have the wing on My right side but on My left SIDE yes
I find this video very helpful because I have been trying to figure out how to more directly train my serratus anterior just for hypertrophy goals. Thank You.
Yes, many great options. Dumbbell pull overs are also great :)
I've been doing dumbbell pull overs for like 1 year straight but my serratus anterior is weak as sh#*, Haven't been actively enganging though but i don't know i probably have a dozen of times but my scapular is winging big time so i won't use that exercise alone, thank for the passed 90 degress i can really feel my SA by doing that not many who mention that in their SA videos
I just genuinely thought my shoulders were normal, didn't even know anything was wronge until a friend at the gym pointed out my shoulder blades shouldn't stick out. I'll try this out bro
I found out the exact same way lmao
Thats kinda embarrassing. Also my brother is the first person who notices that my scapula shouldn't be sticking out
I immidiently started exercising after that and my brother is still criticizing me and looking at me
update?
@@mylabrody3795 it was going well. Unfortunately since covid the gym has been closed
@@HadesRevenge did it worked?
i’m a girl & i hate wearing things that show my back because it sticks out! i’m going to begin these tonight & hopefully it gets fixed!
Did you fix it ?
Did it work
Did it work
What happened???
Did u stick to it?
I totally recommend to go see a physiotherapist!!!! I am personally suffering from scapula winging and I first thought it was my serratus anterior, but no! Turns out I had a serious lack of proprioception and my scapula-humerus rhythm was not good. The real problem was the downward rotation of the scapula; in my case, it was dropping without control. I had to work on this movement by doing proprioception work and also do a lot of scapula retraction. It improved a lot, but I still have lot to work on to completely correct my problem.
Nice work on getting it fixed :)
I think i have a similar problem as you. What exercises do you do? Thanks man!
@@VikingFitness00 well I did proprioception exersises with bands like underhand shoulder elevation with retracted shoulder. But you should really go see a physiotherapist.
@@xavnl3298 thanks I like the sound of that exercise! I have been studying body mechanics for 2 years so I will try myself as I cant afford a physio in my country. Any other tips? thanks!
@@VikingFitness00 you can try to do the alphabet with one arm with retracted shoulder as well. Use a 2,5lbs and control the movement. Feel thie muscles and imagine them working properly 🙂
The scapula winging stretch worked immediately 😭😭 appreciate the video brother
I completely fixed my scapular winging after 8 months of doing pull ups.
Pretty much same for me. I didnt do many drills, and it fixed itself mostly
But.. I guess you didnt do just pull ups, also lot of push ups?
@@jankroka4593 Yes brother but they didn't help, I can tell because my first year of training consisted of just push ups and chin ups and my back was just as fucked up as ever. In my second year I started doing calisthenics with a friend who was really into pull ups and I just followed along for months and suddenly my lats got bigger and my scapulas were adjusted into place.
Jp Reyes anyway, good for you. Now you are heading for one arm pullup?
@@jankroka4593 yeah, but I increased my weight by about 25 - 30 lbs so I went from doing 4 one arm chin ups to 1 with bad form 😅 so yeah... I need to burn some fat.
GREAT vid! As a returned to the fitness industry person AND scapula winger, this tutorial is fabulous! Subscribed!
Wow the exercise ball exercise really activated muscles that were asleep for a long long time. Great video, thank you.
Best video on scapular winging fix on the internet🙌🏾
You are saving people money and pain. Great video Tom.
Just trying to help guy :)
Thanks, one of the best videos I’ve seen on this subject.
❤️clear instructions in this video.
Thx for the added pictures & detailed information along with your suggestions of many useful stretches because now this shoulder/back situation is understandable to me. ✅
Damn dude I respect your patience with the workouts ur doing so much, I personally can't seem to stick to doing same routines over and over again because I feel no changes but your patience in ur videos have proven me wrong time and time again, consistency is key, I'm going to fix this scapular wing once and for all! Thx for the vid man
Today is my fifth day of doing lower back stretches. Earlier, I was exactly like you described - always did 1-2 day of exercises and then got bored or forgot. I hope this time I will not stop so easy.
Bowey Groen consistency is the only way to see results. Best of luck Bowey :)
did u fix a winged scapula? no
did u fix a winged scapula? no@@youngbuck5926
@@socloseagain4298 i did
Helped me a lot. During the activation exercises I realized I had a weakness going on while trying to bring my right arm down. It literally collapsed while trying to bring it down and there was no muscle tension at all. I knee before that something was wrong but I couldnt quite get my finger on it. My arm always trembled when doing renegade rows, I have difficulties hitting in volleyball, I have developed a tennis elbow. Maybe it is all because of one very weak spot there. I was shocked. Now I know what I have to work on, so this video was a true inspiration. I still need to figure out which muscle is causing the trouble, but I am sure I will find it out eventually.
Same type of issue here. I had developed elbow pain in the same arm as the winging shoulder blade and it has prevented me from doing many of the exercises I love for months now.
Thanks!
I went to 3 therapists already and you just discussed everything told me in total and so much MORE 😲 Thank you for all your videos!!!!!
4:36 6:05
After two years of pec minor, trap, and middle back tightness and pain. It is gone, thanks to this video. I would highly recommend this video 👌
really bro can u share your routine and some tips ? coz I have a more winged right side than the other.
THAT RHOMBOID STRETCH ON THE STRESS BALL MADE MY THANK GOD OUT LOUD AT THE GYM. THANK YOU 🙏
Saved. I take it to start fixing my scapula situation. 💪
took me a while to figure out i have this problem. It drives me insane when i’m working out. Thanks for the video hopefully it works
I've noticed I had a severe trap and lat imbalance on my left side, but no matter how many posture fixes or unilateral exercises I did, I couldn't quite fix it. I thought maybe my pull up form sucked, but whenever I showed my form to experienced athletes, they said I had superb form, so when I pulled both my hands forward and felt my back, my right one was ok, since that was the good one, but I could feel the left one kinda sticking out. At first, I didnt think it was winging bcuz I heard winging was supposed to be painful, but now I know I have some slight winging. THank god for this video, now I can finally fix that god awful lat imbalance and become stronger than ever on my weighted pull ups.
I definitely have scapular winging on me right side from the behind the back test. But my right deltoid also just seems so far forward, and I've tried shoulder capsule mobilizations. I think it's fair to say that I'll be working hard for months to get some real progress and I'll combine these videos with a local physiotherapist. I think year's of shoulder hunched jobs and going to the gym with poor form are a recipe for disaster. Anyone just starting to workout should do Calesthenics lol and listen 🎶 to this beautiful man here, he knows the way
Thank you Tom
Any progress?
like all your follow along videos, targeted important areas and felt an immediate difference. thanks!
Great video Tom
Thank you. This is helpful since I have scoliosis.
The yoga ball serratus anterior exercise might just save from this shoulder injury. Thank you so much for putting in the work to learn all of this for others to benefit from
Ive had scalene and SCM pain and it was extremley helpful to bring my pain down, thank you !
Hi Tom. You mentioned the fact that it took a while to fix your winging scapula. How long did it actually time to fix it...months or years? I have the same issue with my left scapula. Thank you!
I just noticed someone else has asked the same question. So it only took you 6 months to correct your winging scapula. Great job.
What was the plan that you were following?
This video or another exercises ?
Thanks Tom, I was hoping you would address some of the nerve issues and solutions that cause this as well, as I think that is my main problem (impingement).
This is where the complexity lies. Just attempting to do these drills can work to improve awareness and recruitment but I would go check with a professional in person :)
you wanna read some of Pete Egoscue maybe
Protracted band pull aparts took about 10 years off my shoulders : ) Great vid.
I see that guitar in the background, playing that a lot with hunched over posture caused it for me.
Very helpful video, I include these exercises in my normal training. Thank you.
AWESOME VIDEO CHAMP! that side lying acvivation is awesome :)
Tom, this is AWESOME.
Thank you
Thanks for the video - very informative. Can I ask, how long did it take you to correct your winging scapular? Cheers
dekoy it’s been a continued effort for about 6 months post realisation. Re-education takes time 👍
Tom Merrick Cheers Tom 👍
GREAT vid. Subscribed.
This was great Tom.
Thanks
Keep them coming. ;)
Thank you so much, i am just getting better doing these exercises.
@Mohamed Alzikra i did 3 exercise 3days, since now my 80% pain reduced. May be it will take about 7 days to get fully cured.
ua-cam.com/video/x_WJ5cotyfE/v-deo.html. U can also try this.
@Kowshik Das can you please give an update?
Hi Tom! I have winging scapular combined with rib flare. So except for what you've recommended on this video, what other exercises should I do to correct my postures??
What is the update to your condition?
coach you are great
Thank you! Your videos are so informative and straight forward. I don't have loads of winging standing but when I'm in plank position I do. I have a rounded right shoulder and try so may different things. Like stretch chest, strengthen back, I'm stuck lol. Will give this a try
Damaged my shoulder because I over head pressed with scapular winging and now I’m here xD
Berlin Ghoul Can you please tell us how u damaged ur shoulders, Bc I have scapula winging and I cannot perform overhead press
Man this is just what i needed. i am struggling to stay stable on my right side for 2 years and didn’t know what’s wrong. Now I realized my right side is so weak. Why does nobody tell you things like this in the gym🤦🏻♂️
Did you fix it ?
@@lidooo1600 not able tonfix it yet but i am still working on it and made really good progress with this routine and scapular push ups and pull ups. also i have a much better feeling and control when training in generell.
Great video!!! Thanks Tom.
Very good video. I learned a lot!
I find this very useful
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
thx, the exercise that takes pressure off trapezius, mine has gotten larger to compensate for the non functioning muscle after nerve entrapment/release and aches . I will give it a try, was diagnosed as a rotator cuff injury for 10 months.
My serratus anterior muscles work fine because I've trained them for the past 5 years. Scapula still winged out. All I know is my right shoulder is rolled forward from injury and when I focus on using my back muscles to pull my shoulder back then the scapula winging reduces significantly. I'm going to focus on my lower traps instead. Even going to physio they told me same thing, just strengthen the serratus anterior. Doesn't do a thing.
Omg thank you, one of my chest has more muscle than the other. Everytime I do a pushup for some reason one of my shoulders don't feel right or like no balance.
Thank You very much for this knowledge it helpt me a lot. Positive energy send it to You
great video a complete workout thanks
Thank you so much for this! 🙏 This is gold! One of the most detailed guides out there!
Great tips, thank you!
the third stretching position at 3:40 minuets, i had a pain at that position and im suffering from this pain for months even though i did MRI scan, no harm or damage in any of the pengment or muscle strings. what do you think I am suffereing from and how would I heal it ? for you informations, I do hand stand and muscle up, also boxing, i did hurt it many times before
someone may feel the intensity just not enough, maybe could use the bar of barbell or on the Smith machine, or light-weighted dumbbells when try to do some exercises in this video after fully stretched and activated. in general, scapular fixing progression just like to strengthen it and keep training it in certain safe way or graduality procedures in your kind discription. thx tom, really gotcha and i'll keep watching your series.
NOT MEDICAL ADVICE
You probably have neurological problem and exercises only helped with symptoms.
Your left eyelid is weaker which indicate neurological disfunction.
Check with your doctor:)
Thank you for video. It is really good.
Found this today very useful thankyou
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
Thanks man that was awesome
Dam nice video mate, nicely explained and shown
I myself don’t have complex from my winged scapula I don’t care that people see it I just hate the way it feels when I workout or sit down. Thx for the help
damn I always thought I was a special kid with those wings and now I find out it's a weakness in my body
Thanks for a great video explaining this!
You are saving people from wasting time with the NHS
Thank you so much i didn't have a good sleep for a month because of back pain now i can sleep normaly
Hey Tom, thanks for the good content! I have a question. Would it be good if i do these exercises along with the rounded shoulder fix exercises on the same day? Or should i do this on a day and the other on the next? Thanks
Do you fix it ?
how much time does it take to fix the winged scapula?
Would you do this full routine in one session or do 1 part at a time? For example work on activation for and x amount of weeks and then introduce the stretching etc Thanks
Thanks Tom, as always good knowledge. Implemented few of those and really become more aware of those winging muscles, trying to fix shoulder issues starting from there. :)
You earned a sub and a like!
So for my understanding, do all stretches, followed by one activation and then all of the strength exercises?
How about a video on scapula stability using a ball on the wall doing wall circles or the alphabet
This helped me a ton. Thanks a lot
Did you fix it ?
How much time will it take to resurrect your scapular winging.. ???
Great info. I’ve just developed this problem after a rotator cuff injury. Now my scapula is winging like a sail boat when I reach out in front of me. Hopefully this routine helps.
What happened bro
M O H A Not completely sure. Just felt it hit hard in work and went home for the day. By that night the pain was excruciating. The next day I’m in hospital on morphine for the pain. That was over 10 weeks ago.
Ohhh
@@cruithin4773 did these exercises help?
How long did it take with regular exercise to start to see a change ?
How many times a week did you do ?
Thank you !
I’ve been struggling with my left winging scapula for so long and it’s been so debilitating and depressing. Any time it’s under load ( my left side/arm. My left trap takes over and my scapula just wings so much. I get pain all through my traps and scalenes.
Really appreciate the content you produce
I'm in the same boat, brother. Both scapulas wing but the left shoulder is raised and my spine looks almost scoliotic. I was following the protocol from precision movement for a bit but this video gives me so many more options to try.
I've been avoiding pushing exercises for what feels like forever because they just seize my upper traps because there's no activation of the lower traps or the serratus
@Been Right what is your update?
I had this. Then I started lifting. Now I don't have this.
Someone shows me a strong guy with scapula winging I'll believe them, but for now I'll say this: get strong at pushing and pulling and the winging will go away. Especially push ups and rows, as scapula winging often comes with upper back weakness and desk posture.
Kind of agree if you train well and have good awareness of your scapula movement. otherwise you need to bring that awareness :)
I cant bench evenly 90 pounds because my right arm drops so low compare to left. So I cant get Stronger, this video is very helpful to me
When I do the move at 6:14 my shoulder blades seem to not want to touch the ground (mainly right shoulder blade) and it feels like when I pull my shoulders back my right shoulderblade gets "stuck" or does not go back far compared to the left. Is that scapula winging or something else?
My Phsio has me doung very similar stretches and exercises to activate my serratis (selling?) anterior muscles
Thank you sooo much bro 💙
Sir You saved my life
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
Hi Tom!
Should we do this routine before our main workout, after or separate?
Thanks!
V
great video! can't thank you enough
I liked it, very good exercises
Thank you. So great! 💗
If you stretch the rhomboid then won't it just get weaker and relax more when you lift your arms resulting in more winging?
What are the reps and sets for all of these exercises from 4:35-9:26?
You're amazing bro thankx
Thanks.great video
I have scapurar wing on one shoulder, but on the other one that don't have it, i cand reach my back with my hand as much as i do with the scapular wing one. Also have minor pain on the one without scapular wing
Does It serves for rounded shoulders?
How much time does it usually take to improve posture with this type of routines?
Thank you.
Someone replyyyy
Yes it’s all connected
6-7 months
Depends as per u follow it as per scheduled
Do you retract your scapula during the pec minor stretch?
Could you do similar video for the psoas? Great content, many thanks x
Does pull over with a dumbell perpendicular on a bench help with scapula swing ?