I’ve been strugglinG with winged scapula for over 3 YEARS. I’ve been in and out of treatment with different physiotherapists over the years who have all diagnosed me with a weak serratus anterior. I feel like I’m finally on the road to recovery and can actually retract my scapula and maintain this throughout shoulder presses and chest exercises (keeping the load light and gradually building up). I can’t thank you enough! 🙏🏻 🤝
YES YES YES. I love how you are like stop trying to make it worse than it actually is. Just STAHHHP!. Ok maybe not that strongly, but I do get so annoyed (obviously) with people acting like they are dying and will never be better, but they also will do nothing to amend the situation.
Tom, I can't stop thanking you enough👏🏼. I just got an impulse to look this up and I was doing them throughout the day. I don't know if my eyes are fooling me but it seems like my right shoulder blade doesn't lift up as much as the left side now. Idk if it's black magic or a placebo but thank you for the advice👏🏼🤝🏼
I just want to say that it's the first time I watch one of your videos, and actually was very helpful and funny, please continue doing them. You're awesome
Yes! Finally something practical that doesn't dance around the issue (ironically). As I was googling this, the whole time watching serratus strengthening videos I was thinking it's bullsh*t that doesn't help. And I was correct, it doesn't. The problem is postural - the mind being trained to hold a certain position from (usually) desk/computer work - and the muscle imbalance following suit. Thank you for putting this out there.
Excellent to hear! Yes this is about placement and awareness but also having good overall movements you use regularly too are really important! This’ll be a good video for you too! czcams.com/video/O2X7LGRqRvY/video.html
This is such a revelation! I have been plagued with headaches that occur only on my right side for years, and although I knew my shoulder blades tended to wing, I just discovered that my right shoulder blade wings MUCH more than my left one, and I find it almost impossible to get that right shoulder blade into the correct neutral position by doing the up, back and down movement. Will be practicing against a wall for now to try to get the feel for the correct positioning. By the way, I just started doing SMM and the whole reason I started thinking about my shoulder blades again and found this video was that I noticed that I simply could not stop winging when doing Zenith Rotations. Thank you for putting together SMM (love it!) and for videos like this one, it's so much fun learning how to be more comfortable in my body.
Hey tom, Thanks for consistently being in contact and answering all the doubts.. i also ordered the resistance band.. i have another doubt, which should i start first, rounded shoulder, winged scapula or hamstring positioning, hip positioning..? Your exercise to my neck correction did wonders.. once again thanks.
Can do multiple at the same time, start with our beginner hip follow along and Jenni’s 26 minute shoulder follow along and the trap follow along in the follow alongs playlist 😄
Awesome video, I have a question with the push ups. When lifting the hand to create tension between the shoulder blades, do you maintain that tension throughout when pushing up? Can you perheps go in a bit more detail please
Important to mention that unless you're having health issues having some degree of Scapular winging is not an issues but rather an adaptation of the body. Plenty of research papers confirm that.
has anyone experienced the base of your neck becoming chronically tight and sore from scapular winging? I was told that my scapular winging could be the reason for this so I've been working on it with this video starting this week. I have done tons of PT for shoulders, neck, and upper back with minimal luck in fixing the tight neck and headaches. Hoping fixing the winging can help. Let me know if you've experienced this please!
FIFAxxgamig definitely one to practice then! Try closing your eyes, you may feel the tricep also but you want to feel like most of your force is coming from the lat! It’s common for people to say that!
Squeeze your glutes to get into correct hip alignment, then keeping your glutes sqeezed also tense up your abs. This will keep your hips and low back in good alignment. In that tensed position, now try to correct your shoulders with the rolling.
Been struggling with scapula winging for about 6 years now, tried so many things none of which have worked. I feel like this is something that is really going to help it, fingers crossed anyway! Quick one, is there an alternative for the horisontal rows as my gym does not have these handles!
Single arm dumbbell rows are ok! It would be good to check out the full blog on this one on tommorrison.uk Would also check out our “fix your shoulders video too!
@@TomMorrison ok thank you! Have you any advice on which things to start with? I get quite overwhelmed when there's loads of things I need to do and then end up not doing anything at all! Like is there a way I can slowly build things up and a correct order to do so?
Out of interest, are there any before and after videos where someone has actually made progress and fixed their winged scapula? There is so much content out there explaining what people “should” do in terms of exercises but not one video displaying clear results.
Our blog on it is good for a deeper perspective, I can still wing mine, it’s more that you have control over it when you’re actually training that’s the important thing, it’s not actually the cause of a lot of pains people have, it’s more their overall programming
I have problems with remaning issues after several episodes of shoulder neuritis in both shoulders, not only the long thorasic nerve but the supraspinatus nerve and some other ... The problem is not really muscular, but neurological, is there ways to wake those nerves up? It is sort of difficult with shoulder muscular balance ...
When I set my shoulders and my arm is neutral it’s bent so my forearms hang outwards from my body. Is this because I trained my biceps for a year before anything else 3 years ago?
Hi. Can you tell me what causes me a scapula winging. My shoulder rotation isn't affected it's perfectly fine I didn't even have a pain but still have a scapula winging. So is it my long theroic nerve is damaged or a serratus anterior is weak.
Can just be a case that it was damaged at one time and now you are just left with more movement than the other, if it’s not painful that’s good and I would just focus on good positioning with all the movements you like to train and make sure it doesn’t accidentally start doing it’s own thing
When pressing about the wall my shoulder blade hurts and tries to push into further scapula winging. Any help would be much appreciated Tom :) Great video btw
That drill is mostly about building awareness, so try to "have a wiggle" in that position and really get curious about what different movements feel like! Even close your eyes and focus on your shoulder blade, you should find a point where you scapula feels more under control - might only be for a split second, but then you can build on that over time!
I just got diagnosed with this by a physio, he gave me corrective exercises similar to the ones in this video. Do you think it's ok to continue lifting if i lower the weights and focus on correct form? I'm itching to get back after a few weeks off cause i was scared of wrecking myself further.
It’s a totally normal thing, as long as you’re able to position it when you’re doing training movements so that it moves as it should do then it’s not really an issue, my right one can wing if I make it
Hi Tom not sure if you can help mleft scapula is feeling , and my lower rip in same side sticks out a bit, feels like I'm missing a muscles My right shoulder labrum has reteard about 5 years ago and cause pain , heaviness, and loose feeling and click , cracking and locking and it hurts Not sure what to do
Thanks very much for this video, it got me to subscribe. I've seen the Deadlift Lat Raises exercise before but as far as I knew it was for Rear Delts. I have winged scapula but it doesn't cause pain or mobility issues. Also, I'm right-handed and my right shoulder is lower than my left, but my right trap and pec are smaller than my left, and for some reason my right delt is larger than my left. Do you think that is related to the winged scapula? Other people I have talked to with winged scapula dont seem to have the other issues. I have no idea why I have these problems or how to fix it.
It’s the annoying/awesome thing about the body, everyone will compensate in different ways! You would probably benefit from the side stretches I’ve posted also if your shoulder has dropped
Is it normal for the lower back to hurt on the opposite side that you're pushing back on? And why does my pec hurt when i do this and stil now i finished sort of hurts.... ?
it can be, if you're not quite engaging the lats correctly the lower back can be try to compensate! Could be that your pec is tight and we're getting it moving, will be interesting to see how you progress after a couple of goes!
Hey, I really want ur reply ... Man I have this problem for the last 5 years but I ignored it that time but now I m serious about this, however, I m a 19-year-old guy and really want to cure it so what's ur suggestion regarding this ... And please tell me about how much time does it take ..
Not avoid but definitely revisit your technique properly and make sure you have a nice combination of overall training that includes horizontal and vertical pulling too, doesn’t need to take up a whole lot of time just make sure they are included
Tom, I have winged scapula from years of computer gaming. It is mostly on my right side from bad posture and a lot of repetitive mouse moving / clicking. I have ALOT of tension in my upper back, traps, and lats. My left side was semi cured by a lot of serratus strengthening and levator scapula, pic minor , lats, and rotator cuff stretches. I am doing my own PT for 2-3 hours a day consistently. Would you recommend that I integrate this video into my PT? Thanks!
Hey dude, fellow ex gamer here who seriously messed up both shoulder blades from gaming. Awesome to hear you've had progress improving, any tips on the stretches and strengthening you did? Cheers bud
@@flamingomoney527 I recommend following dr jo - winged scapula video and athleanx . Stretch your levator scapula, upper back, and lats. Strengthen your serratus and improve your posture. I have seen some improvements but still not 100%
I always feel a block when I do the peck slide even if my shoulder is back. Is a little bit normal? Also it hurts a little to have my wing pressing into my back so much when I do this
Hey doc would be great if you replied. I injured myself during a gym session and slowly my rhomboid and lats started swelling up. It's been 2 months and my swelling is still there near the shoulder blade, below traps also my scapula is kind of winged out compared to my left side which seems normal. I visited the physio and have been given a few release exercises with tennis balls and asked to do heat and cold therapy. My right shoulder has rounded up a little I can't lift it up. I feel pain in my underarm, chest side sometimes and triceps. I don't know what to do I desperately need help!
How did you injure yourself? Try these to begin with: czcams.com/video/xUvq9R9EzZg/video.htmlsi=XxM-jOId8j-AYD5W But I'd recommend going to a different physio for in person help!
Hi Tom! I’d really appreciate a reply. My winged scapula isn’t causing any pain or affecting the range of motion of my shoulder itself. I mainly only feel pressure and weakness in the shoulder blade itself when I try to move it. My doctor said that it’s likely not caused by any strength issues. Could you explain what you mean by your shoulder “picking up a bad habit”? Does that include poor posture/slouching that could’ve caused my shoulder blade to become like this? Also, do you have any resistance band exercises that can help with a winged scapula?
Hey! Yes it’s not really a cause for concern and as long as you CAN do all the movements the shoulder can do through their ranges then even slouching all the time is fine! I would just make sure you’re adding rotational movements to your training and stability exercises like single arm overhead carries etc, a lot of times it’s just people’s upper body training isn’t varied enough and that’s why they’re having pain or tightness! This is a good one to add for rotation czcams.com/video/Ipm3nwuABmQ/video.html
@@TomMorrison Thanks so much for the advice! Will this overhead carry exercise help with the winged scapula as well, or should I just leave that be since it’s not causing any pain or mobility issues?
@@frankdavis7590 just make sure both shoulders are on the same page with ANY exercise you do and you’ll be fine, it’s really important to record yourself doing things
When I started including full programming for the shoulder I would say it took around 6 months to get to a point that my shoulder didn’t hurt and lose power constantly, it was pushing and pulling in all directions and making sure I knew how to set it and let it move that made the difference so I can still wing it more on one side but I know how to consciously stop it from happening when it shouldn’t, it’s all about complete shoulder awareness 😊
Ive been diagnosed with scapula dyskinesia causing impingement. After visiting chiropractor we discovered my hips are off causing a curved spine and one leg shorter. Could this be the cause of the dyskinesia? And would it be impossible to correct dyskinesia without first correcting hip?
That’s more of a “learning” issue, so you can work on both at the same time! Make use of our shoulders playlist for sure, the rotational exercises are a great easy way to get things working properly! The curve in your spine and hips ideally it would be good to get my program SMM for the stretches in it as they are full body and focus on symmetry, combine that with regular hanging and you’ll be straightened out in a few months I would say 💪🏼💪🏼
I would aim for 3 times a day, and spend around 15 minutes on it at a time, you won’t have to do it forever but best to practice a lot at the start to help it
I’ve been working on my scapular dyskinesia for over a year now. My shoulder doesn’t hurt anymore for over six months, but my scapula is still acting up during the negative part of push ups and during shoulder press. Any tips on how to fix the push up from upper position to lower position?
You could try changing the push up temporarily and work on slowing it right down, having a wiggle and an investigation to what, when & why it hurts as you move! It's likely you just need to retrain your shoulders to move again in their new, better positions! Try these ones: czcams.com/video/49jfZ_z7-us/video.htmlsi=NMM6USAMcLj4Ru4S
@@TomMorrisonthank you for your reply! I am stuck with incline push ups for a while now. :)) thanks to your video of scapular dyskinesia I finally managed to fix the issue pushing up, but lowering, even from the kitchen counter my shoulder just keeps being weird
I have both winged scapulas, scoliosis in C (left concavity and right convexity), my left scapula its more high and cracking everytime i lower into a better position and the rib in my left side are more out than the other... And the other scapula are rounded forward and have constantly pain in the upper and medium back area in the zone... And the shoulder from this side have inpigment....constantly my scapula sounds a "Pop and Crack" all the day", and i tried a lot of stretches for the elevator scapula for the higher shoulder and for the pec minor for the lower shoulder, but i cant stretch very good my right side, and the stretches dont work very well, you have a recomendation? i can stick out my scapulas completely out from my ribcage and i am from my own because i really cant go to a doctor....
Definitely a lot of things you want to be addressing there, mainly thoracic rotation exercises as well as back strengthening exercises and shoulder stability exercises, The Simplistic Mobility Method would be a good call for you!
@@TomMorrison Because i see doing some things for the serratus or the trapezius muscles its good for the winged scapulas, but if i have scoliosis and the left rib more out i need to adress first the spine right?, and please you can give me a recommendation in base of videos or excercises? because i dont have money to pay your program...
Not necessarily winged, but rolling shoulders up, back, and down, feels like there's a bag of rocks grinding/clicking/popping in the back of my shoulders/upper back. Not really any pain just super weird and gross feeling. Any idea of how to get rid of that?
Does this mean the serratus anterior isn’t weak, making serratus anterior strengthening exercises virtually useless? Can we still benefit from exercises that target the serratus anterior? Sorry, there is just a lot of contradicting information out there and it’s hard to know what trust...I just wanted to clarify if doing serratus anterior exercises alongside these would be helpful.
Can do if you want but positioning and awareness is more important than protraction exercises done to death, we have a video coming out in the next few weeks covering it, it’ll be a friday content video 💪🏼
Hi Tom could you help me with my right scapula? Like just briefly is it winging, whats the issue? I have a short vid doing pushups on my channel. Appreciate any help
@@TomMorrison 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
When I push into the wall I feel it in deltoid and rear delt not the lat. and when I dumbbell row it’s very difficult to feel tension in my right lat compared to left? Help me. I do manual labor for a living. It’s a big burden - always this dull ness in the rear delt /deltoid.
Hi Tom! First of all thanks a ton for such useful video I have ever found about Scapula Winging. I have things to tell you about my problem. I regularly do workout and have been doing since 1 year but last night I notice my left shoulder blade scapula pop out when I move my complete straight arm vertically up and down. I didn’t feel any pain nor limitation in range of motion. But since I found this problem is known as winged scapula it started making me concern and I’m bothering about the same. So I decided to follow the routine you’ve shared in this video so I want to ensure shall I stop doing upper body compound exercises like bench, overhead, shoulder press lateral raises etc or do I need to quit gym till my scapula winging fully recover ?
I’ve been strugglinG with winged scapula for over 3 YEARS. I’ve been in and out of treatment with different physiotherapists over the years who have all diagnosed me with a weak serratus anterior. I feel like I’m finally on the road to recovery and can actually retract my scapula and maintain this throughout shoulder presses and chest exercises (keeping the load light and gradually building up). I can’t thank you enough! 🙏🏻 🤝
Amazing!! Thank you! 💪💪
did u fix it
@@shady6083 majority yes, it’s still present but not as excessively as it was before.
How did you fixed that wingle scapula(that be same as other)?
@@chaoticmuch9555 how does your bench feel now? I had this issue for over 5 years and I feel it most when doing chest exercises.
YES YES YES. I love how you are like stop trying to make it worse than it actually is. Just STAHHHP!. Ok maybe not that strongly, but I do get so annoyed (obviously) with people acting like they are dying and will never be better, but they also will do nothing to amend the situation.
Yeah! It’s all just control, I’ve a winger and it’s fiiiine!
Tom, I can't stop thanking you enough👏🏼. I just got an impulse to look this up and I was doing them throughout the day. I don't know if my eyes are fooling me but it seems like my right shoulder blade doesn't lift up as much as the left side now. Idk if it's black magic or a placebo but thank you for the advice👏🏼🤝🏼
Keep at it and hopefully it’ll become a normal habit for you!!
I just want to say that it's the first time I watch one of your videos, and actually was very helpful and funny, please continue doing them. You're awesome
Thanks so much!!
This channel is pure gold! Thanks for the banger content!
My pleasure! Thanks so much!!
Yes! Finally something practical that doesn't dance around the issue (ironically). As I was googling this, the whole time watching serratus strengthening videos I was thinking it's bullsh*t that doesn't help. And I was correct, it doesn't. The problem is postural - the mind being trained to hold a certain position from (usually) desk/computer work - and the muscle imbalance following suit. Thank you for putting this out there.
Excellent to hear! Yes this is about placement and awareness but also having good overall movements you use regularly too are really important! This’ll be a good video for you too!
czcams.com/video/O2X7LGRqRvY/video.html
I was told by a chiropractor that I have a slight winged right shoulder, your instructions on fixing it are awesome thank you 🙏🏻 x
You are so welcome! 🙏
This is such a revelation! I have been plagued with headaches that occur only on my right side for years, and although I knew my shoulder blades tended to wing, I just discovered that my right shoulder blade wings MUCH more than my left one, and I find it almost impossible to get that right shoulder blade into the correct neutral position by doing the up, back and down movement. Will be practicing against a wall for now to try to get the feel for the correct positioning. By the way, I just started doing SMM and the whole reason I started thinking about my shoulder blades again and found this video was that I noticed that I simply could not stop winging when doing Zenith Rotations. Thank you for putting together SMM (love it!) and for videos like this one, it's so much fun learning how to be more comfortable in my body.
Absolutely brilliant!! Have you checked out our neck blog too??
Not yet, but I'll definitely take a look. Thanks! @@TomMorrison
I dont usually comment but I wanted to let you know that your personality is great :)
Aw thank you!! Made my day 💪
Tom you are a legend. Will give this a shot and update on my progress. Thank you for another great video.
0:00 that clap started the universe
Let there be light 😎😎😎
How many reps and sets of the doorframe exercise should we do?
Just great, what I need.Bravo and thank you many times.
You are welcome!!
Hey tom, Thanks for consistently being in contact and answering all the doubts.. i also ordered the resistance band.. i have another doubt, which should i start first, rounded shoulder, winged scapula or hamstring positioning, hip positioning..? Your exercise to my neck correction did wonders.. once again thanks.
Can do multiple at the same time, start with our beginner hip follow along and Jenni’s 26 minute shoulder follow along and the trap follow along in the follow alongs playlist 😄
Great vid man you deserve more likes
Thanks so much!
Awesome video, I have a question with the push ups. When lifting the hand to create tension between the shoulder blades, do you maintain that tension throughout when pushing up? Can you perheps go in a bit more detail please
Important to mention that unless you're having health issues having some degree of Scapular winging is not an issues but rather an adaptation of the body. Plenty of research papers confirm that.
Yep! My right one can still wing, but I know how to make it move correctly when training so no bother ever
Even if it’s adaptation and i find it ugly will strengthening get rid of it?
I can’t seem to “lock” the shoulder blades in place. I followed the up, back, down technique but it still sticks out.
Try it while against the wall, use the wall to help you feel it lifted and position your shoulder in a way that makes you feel more of the wall
Love all your videos! Thank you!
You are so welcome!
has anyone experienced the base of your neck becoming chronically tight and sore from scapular winging? I was told that my scapular winging could be the reason for this so I've been working on it with this video starting this week. I have done tons of PT for shoulders, neck, and upper back with minimal luck in fixing the tight neck and headaches. Hoping fixing the winging can help. Let me know if you've experienced this please!
These could be helpful to try!
tommorrison.uk/blog/why-your-neck-is-so-stiff---and-how-to-fix-it
I feel it in my tricep when push against the wall
FIFAxxgamig definitely one to practice then! Try closing your eyes, you may feel the tricep also but you want to feel like most of your force is coming from the lat! It’s common for people to say that!
This was excellent! Thanks so much!
You're welcome!
When I put my shoulders back and down I get over extension in my back and the lower back starts getting loaded
Squeeze your glutes to get into correct hip alignment, then keeping your glutes sqeezed also tense up your abs.
This will keep your hips and low back in good alignment. In that tensed position, now try to correct your shoulders with the rolling.
Been struggling with scapula winging for about 6 years now, tried so many things none of which have worked. I feel like this is something that is really going to help it, fingers crossed anyway! Quick one, is there an alternative for the horisontal rows as my gym does not have these handles!
Single arm dumbbell rows are ok! It would be good to check out the full blog on this one on tommorrison.uk
Would also check out our “fix your shoulders video too!
@@TomMorrison ok thank you! Have you any advice on which things to start with? I get quite overwhelmed when there's loads of things I need to do and then end up not doing anything at all! Like is there a way I can slowly build things up and a correct order to do so?
Out of interest, are there any before and after videos where someone has actually made progress and fixed their winged scapula?
There is so much content out there explaining what people “should” do in terms of exercises but not one video displaying clear results.
Our blog on it is good for a deeper perspective, I can still wing mine, it’s more that you have control over it when you’re actually training that’s the important thing, it’s not actually the cause of a lot of pains people have, it’s more their overall programming
I have problems with remaning issues after several episodes of shoulder neuritis in both shoulders, not only the long thorasic nerve but the supraspinatus nerve and some other ... The problem is not really muscular, but neurological, is there ways to wake those nerves up? It is sort of difficult with shoulder muscular balance ...
When I set my shoulders and my arm is neutral it’s bent so my forearms hang outwards from my body. Is this because I trained my biceps for a year before anything else 3 years ago?
I woke up the next morning and when I set my shoulder I get pressure on what feels like my first rib? Something’s wrong with my anatomy I swear
Hi. Can you tell me what causes me a scapula winging. My shoulder rotation isn't affected it's perfectly fine I didn't even have a pain but still have a scapula winging. So is it my long theroic nerve is damaged or a serratus anterior is weak.
Can just be a case that it was damaged at one time and now you are just left with more movement than the other, if it’s not painful that’s good and I would just focus on good positioning with all the movements you like to train and make sure it doesn’t accidentally start doing it’s own thing
When pressing about the wall my shoulder blade hurts and tries to push into further scapula winging. Any help would be much appreciated Tom :)
Great video btw
That drill is mostly about building awareness, so try to "have a wiggle" in that position and really get curious about what different movements feel like! Even close your eyes and focus on your shoulder blade, you should find a point where you scapula feels more under control - might only be for a split second, but then you can build on that over time!
huh, I feel as tho I can't feel, my upper trap or bakc delts or side delts? would a wing scapula be the cause,
Can be! Good to film yourself doing exercises!
amazing video
I just got diagnosed with this by a physio, he gave me corrective exercises similar to the ones in this video. Do you think it's ok to continue lifting if i lower the weights and focus on correct form? I'm itching to get back after a few weeks off cause i was scared of wrecking myself further.
How does one know if an exercise can be performed 100,000,000 times per day or just a few reps three times per week?
If it’s unloaded or just a resistance band you can pretty much do it daily, if it’s loaded up or heavy then you’ll need rest between
Is it weird not to feel pain or anything from scalpular winging? Ive been wanting to get rid of it because it looks ugly.
It’s a totally normal thing, as long as you’re able to position it when you’re doing training movements so that it moves as it should do then it’s not really an issue, my right one can wing if I make it
Hi Tom not sure if you can help mleft scapula is feeling , and my lower rip in same side sticks out a bit, feels like I'm missing a muscles
My right shoulder labrum has reteard about 5 years ago and cause pain , heaviness, and loose feeling and click , cracking and locking and it hurts
Not sure what to do
Definitely a lot of things you need to address here, thoracic rotation and shoulder rotation being two!
Would my winged scapula be the cause of my tennis elbow? Or a contributor at least? Tia
Can be if you’re not setting things up right when training, wouldn’t be the sole contributor tho!
Thanks very much for this video, it got me to subscribe. I've seen the Deadlift Lat Raises exercise before but as far as I knew it was for Rear Delts. I have winged scapula but it doesn't cause pain or mobility issues. Also, I'm right-handed and my right shoulder is lower than my left, but my right trap and pec are smaller than my left, and for some reason my right delt is larger than my left. Do you think that is related to the winged scapula? Other people I have talked to with winged scapula dont seem to have the other issues. I have no idea why I have these problems or how to fix it.
It’s the annoying/awesome thing about the body, everyone will compensate in different ways! You would probably benefit from the side stretches I’ve posted also if your shoulder has dropped
Is it normal for the lower back to hurt on the opposite side that you're pushing back on?
And why does my pec hurt when i do this and stil now i finished sort of hurts.... ?
it can be, if you're not quite engaging the lats correctly the lower back can be try to compensate!
Could be that your pec is tight and we're getting it moving, will be interesting to see how you progress after a couple of goes!
Gonna try this Will it take less time if im younger like 14?
Less years of habits built up so would like to hope so! 💪🏼💪🏼
Thank you!
You're welcome!
Thank you
You're welcome 😄😄
Hey, I really want ur reply ... Man I have this problem for the last 5 years but I ignored it that time but now I m serious about this, however, I m a 19-year-old guy and really want to cure it so what's ur suggestion regarding this ... And please tell me about how much time does it take ..
Start using the drills daily until you notice a difference, it could take several weeks or months to make a lasting change 😊
are there exercises in the gym that i should avoid like bench press?
Not avoid but definitely revisit your technique properly and make sure you have a nice combination of overall training that includes horizontal and vertical pulling too, doesn’t need to take up a whole lot of time just make sure they are included
Tom,
I have winged scapula from years of computer gaming. It is mostly on my right side from bad posture and a lot of repetitive mouse moving / clicking. I have ALOT of tension in my upper back, traps, and lats. My left side was semi cured by a lot of serratus strengthening and levator scapula, pic minor , lats, and rotator cuff stretches. I am doing my own PT for 2-3 hours a day consistently. Would you recommend that I integrate this video into my PT?
Thanks!
Hey dude, fellow ex gamer here who seriously messed up both shoulder blades from gaming. Awesome to hear you've had progress improving, any tips on the stretches and strengthening you did?
Cheers bud
@@flamingomoney527 I recommend following dr jo - winged scapula video and athleanx . Stretch your levator scapula, upper back, and lats. Strengthen your serratus and improve your posture. I have seen some improvements but still not 100%
@@cg3570 how is it now?
@@cg3570 are you fully recovered?
Hey! Yes these exercises added into upper back openers like zenith rotations are phenomenal, that’s where you would want to start really! 😄
Sir,can i do bar hanging while having scapilula.pls instruct
try with your feet on the floor at first to take some of your weight!
@@TomMorrison Sir. One of tge doctor said its not good to do bar hanging while having scapula wingigng. Is it true?
Do you have to do the last exercise engaging you're hamstrings. Every time you start the first round of theses exercises. Many thanks.
It’s a good habit to have!
How much rep should I do the initial technique Tom and by pushing towards the wall should we put weight to our elbows or from our lats?
2-5 reps of around 10s holds is good! But yeah focus on lat engagement 💪
I always feel a block when I do the peck slide even if my shoulder is back. Is a little bit normal? Also it hurts a little to have my wing pressing into my back so much when I do this
I noticed something similar when I try but when I have my palm facing forward rather than my palm on the wall it makes a huge difference
Bro you should update this video
What would you like to see different in it?
Hey doc would be great if you replied.
I injured myself during a gym session and slowly my rhomboid and lats started swelling up. It's been 2 months and my swelling is still there near the shoulder blade, below traps also my scapula is kind of winged out compared to my left side which seems normal. I visited the physio and have been given a few release exercises with tennis balls and asked to do heat and cold therapy. My right shoulder has rounded up a little I can't lift it up. I feel pain in my underarm, chest side sometimes and triceps. I don't know what to do I desperately need help!
How did you injure yourself?
Try these to begin with: czcams.com/video/xUvq9R9EzZg/video.htmlsi=XxM-jOId8j-AYD5W
But I'd recommend going to a different physio for in person help!
Hi Tom! I’d really appreciate a reply. My winged scapula isn’t causing any pain or affecting the range of motion of my shoulder itself. I mainly only feel pressure and weakness in the shoulder blade itself when I try to move it. My doctor said that it’s likely not caused by any strength issues. Could you explain what you mean by your shoulder “picking up a bad habit”? Does that include poor posture/slouching that could’ve caused my shoulder blade to become like this? Also, do you have any resistance band exercises that can help with a winged scapula?
Hey! Yes it’s not really a cause for concern and as long as you CAN do all the movements the shoulder can do through their ranges then even slouching all the time is fine! I would just make sure you’re adding rotational movements to your training and stability exercises like single arm overhead carries etc, a lot of times it’s just people’s upper body training isn’t varied enough and that’s why they’re having pain or tightness!
This is a good one to add for rotation
czcams.com/video/Ipm3nwuABmQ/video.html
@@TomMorrison Thanks so much for the advice! Will this overhead carry exercise help with the winged scapula as well, or should I just leave that be since it’s not causing any pain or mobility issues?
@@frankdavis7590 just make sure both shoulders are on the same page with ANY exercise you do and you’ll be fine, it’s really important to record yourself doing things
how long did it take you to fix your own scapular winging?
When I started including full programming for the shoulder I would say it took around 6 months to get to a point that my shoulder didn’t hurt and lose power constantly, it was pushing and pulling in all directions and making sure I knew how to set it and let it move that made the difference so I can still wing it more on one side but I know how to consciously stop it from happening when it shouldn’t, it’s all about complete shoulder awareness 😊
Ive been diagnosed with scapula dyskinesia causing impingement. After visiting chiropractor we discovered my hips are off causing a curved spine and one leg shorter. Could this be the cause of the dyskinesia? And would it be impossible to correct dyskinesia without first correcting hip?
That’s more of a “learning” issue, so you can work on both at the same time! Make use of our shoulders playlist for sure, the rotational exercises are a great easy way to get things working properly! The curve in your spine and hips ideally it would be good to get my program SMM for the stretches in it as they are full body and focus on symmetry, combine that with regular hanging and you’ll be straightened out in a few months I would say 💪🏼💪🏼
Should your tricep cramp with the first excersice?
Ideally not, but quite common to see, have a soft bend in your elbow and see can you get the sensation to change 😄
How many times a day should I do these exercises ? Like, one of each first time every morning, everyday is enough or should I do more?
I would aim for 3 times a day, and spend around 15 minutes on it at a time, you won’t have to do it forever but best to practice a lot at the start to help it
I’ve been working on my scapular dyskinesia for over a year now. My shoulder doesn’t hurt anymore for over six months, but my scapula is still acting up during the negative part of push ups and during shoulder press. Any tips on how to fix the push up from upper position to lower position?
You could try changing the push up temporarily and work on slowing it right down, having a wiggle and an investigation to what, when & why it hurts as you move!
It's likely you just need to retrain your shoulders to move again in their new, better positions! Try these ones: czcams.com/video/49jfZ_z7-us/video.htmlsi=NMM6USAMcLj4Ru4S
@@TomMorrisonthank you for your reply! I am stuck with incline push ups for a while now. :)) thanks to your video of scapular dyskinesia I finally managed to fix the issue pushing up, but lowering, even from the kitchen counter my shoulder just keeps being weird
Keeping my shoulders in a back and down position gives me more pain?
Could be your thoracic mobility hindering your shoulder movement then, try these daily
czcams.com/video/BFaIxWSXoec/video.html
I have both winged scapulas, scoliosis in C (left concavity and right convexity), my left scapula its more high and cracking everytime i lower into a better position and the rib in my left side are more out than the other... And the other scapula are rounded forward and have constantly pain in the upper and medium back area in the zone... And the shoulder from this side have inpigment....constantly my scapula sounds a "Pop and Crack" all the day", and i tried a lot of stretches for the elevator scapula for the higher shoulder and for the pec minor for the lower shoulder, but i cant stretch very good my right side, and the stretches dont work very well, you have a recomendation? i can stick out my scapulas completely out from my ribcage and i am from my own because i really cant go to a doctor....
Definitely a lot of things you want to be addressing there, mainly thoracic rotation exercises as well as back strengthening exercises and shoulder stability exercises, The Simplistic Mobility Method would be a good call for you!
@@TomMorrison Because i see doing some things for the serratus or the trapezius muscles its good for the winged scapulas, but if i have scoliosis and the left rib more out i need to adress first the spine right?, and please you can give me a recommendation in base of videos or excercises? because i dont have money to pay your program...
Not necessarily winged, but rolling shoulders up, back, and down, feels like there's a bag of rocks grinding/clicking/popping in the back of my shoulders/upper back. Not really any pain just super weird and gross feeling. Any idea of how to get rid of that?
same with me
Does this mean the serratus anterior isn’t weak, making serratus anterior strengthening exercises virtually useless? Can we still benefit from exercises that target the serratus anterior? Sorry, there is just a lot of contradicting information out there and it’s hard to know what trust...I just wanted to clarify if doing serratus anterior exercises alongside these would be helpful.
Can do if you want but positioning and awareness is more important than protraction exercises done to death, we have a video coming out in the next few weeks covering it, it’ll be a friday content video 💪🏼
@@TomMorrison Ok, I will do the exercises for the winged scapula and see how they go!
Is it ok to feel shoulder clicking or skapula clicking when performing these exercises?
It should reduce over time with practice, as long as there is no pain present
I physically cannot made my shoulders go back no matter what i do
Potentially you need more movement in your ribs/upper back, try this exercise also
czcams.com/video/BFaIxWSXoec/video.html
If I've got an issue on one side but not the other, should I still do the first exercise on both sides? Thanks
Would still do both sides but you will most likely feel one side differently to the other or it may cramp, stick with it!
Hi Tom could you help me with my right scapula? Like just briefly is it winging, whats the issue? I have a short vid doing pushups on my channel. Appreciate any help
Yes definitely want to be slowing things down, I would potentially try a wider hand placement for a while also
@@TomMorrison 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
@@marco7838 read this full blog! There’s a lot of misconceptions on scap winging 😄
tommorrison.uk/blog/how-to-fix-a-winged-scapula
What if you have serratus anterior palsy?
Try working through our serratus anterior video, all of the exercises in that done regularly may help, have you talked to a surgeon about it yet?
Nice Video :D
Thanks! 😁
When I push into the wall I feel it in deltoid and rear delt not the lat. and when I dumbbell row it’s very difficult to feel tension in my right lat compared to left?
Help me. I do manual labor for a living. It’s a big burden - always this dull ness in the rear delt /deltoid.
Hi Tom! First of all thanks a ton for such useful video I have ever found about Scapula Winging. I have things to tell you about my problem.
I regularly do workout and have been doing since 1 year but last night I notice my left shoulder blade scapula pop out when I move my complete straight arm vertically up and down. I didn’t feel any pain nor limitation in range of motion. But since I found this problem is known as winged scapula it started making me concern and I’m bothering about the same. So I decided to follow the routine you’ve shared in this video so I want to ensure shall I stop doing upper body compound exercises like bench, overhead, shoulder press lateral raises etc or do I need to quit gym till my scapula winging fully recover ?
How are you getting on with things now? Don’t know why I’m only catching this comment now apologies!
Never minnnnnd
strong Northern-Irish accent xD
Not as strong as some of my friends thankfully 😂