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If you wish to know the way to repair scapular winging you first should know the way to assess it. On this video, I provide you with a step-by-step method for fixing scapular winging and present you the precise stretches and exercises that may assist you to the quickest to do that. The scapulae (or shoulder blades) are good indicators of the well being of your shoulder since they’re instantly a part of the socket joint of the shoulder. In case you have a motion dysfunction in your shoulder blades you then will be assured of the truth that your shoulder itself won’t function correctly.
The very first thing you need to do is take a look at how your shoulder blades transfer as you increase your arms up overhead and straight out in entrance of you. Have any individual video you so you may look ahead to the issues after the actual fact. Search for a slight head nod to both aspect, a barely elevated shoulder on one aspect, or a protrusion of 1 or each shoulder blades as you increase or decrease the arms again down. Right here, Jesse is demonstrating all of those. You may also see a bunching up of the shoulder blades as you increase up which might be an indicator of tight rhomboids.
If any of those is current it would be best to carry out the stretches proven for 45-60 seconds. Stretches for the levator scapula and rhomboids are proven and would must be achieved for every of the perimeters that’s affected. The important thing, as with every stretch, is the consistency with which you carry out it. Intention for at the very least 4-5 occasions per week of 3-5 reps at a time on the perimeters which can be affected.
The following factor to do is assess what your posture seems to be like in standing from either side in addition to the entrance. Once more, you may both have somebody take an image of you in every place or simply stand in entrance of a mirror and search for your self. What you’re in search of here’s a pronounced rounding of 1 shoulder or each in addition to a shoulder that appears to droop down greater than the opposite. Tightness within the inside rotators of the shoulder (significantly subscapularis) in addition to the lats and pec minor will be main causes of this. Listed below are movies by which I present you the way to stretch every of those areas in depth.
How one can Stretch Your Chest (AND HOW NOT TO!) –
Rotator Cuff Stretches (The Ones You REALLY Want!) –
How one can Stretch Your Lats (BEST STRETCH EVER!) –
The bottom line is that when these muscle mass are tight, impingement of the lengthy thoracic nerve can develop into extra possible. When this occurs, the muscle mass that it attaches to (the serratus anterior) can develop into weak and trigger the scapular winging to happen. Right here, regardless of how a lot power coaching and exercises you do for the serratus, you’ll not repair the issue till the tight muscle mass are stretched and the compression is relieved.
Lastly, you should have a sequence of serratus anterior exercises that you may carry out to start out strengthening this muscle and correcting the place of the shoulder blades when transferring your arms overhead. Don’t try to do all the exercises proven. As an alternative, select 2-4 of the them and purpose to work them right into a small routine 3 occasions per week along with your common workouts to start out correcting the imbalance.
Bear in mind, the main target must be on high quality reps and never amount. Intention to finish 20 units of 1 fairly than 1 set of 20. In time, you will note that you simply not solely will repair your scapular winging dysfunction however will begin realizing extra ache free positive aspects in your shoulders as soon as once more.
For a whole workout program that places the science again in power and realizes that there are not any unimportant muscle mass, be sure you head to and get the ATHLEAN-X Coaching System. Begin coaching like an athlete in the present day and take your positive aspects to all new ranges.
For extra movies on the way to construct greater shoulders and the most effective exercises to your rotator cuff and shoulder well being be sure you subscribe to our channel right here on youtube at
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#Repair #Scapular #Winging #STEP #STEP
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Scapular winging might not be your only postural deficiency, so I put together a video to permanently fix your posture in just 4 simple moves => https://youtu.be/g-7ZWPCWv0U
4:09 Rhomboideus stretch
4:51 Levator scapulae stretch
8:00 Serratus anterior exercise #1: Apple picker
9:01 Serratus anterior exercise #2: Lean back pushups
10:03 Serratus anterior exercise #3: Protracted band pull aparts
11:12 Serratus anterior exercise #4: Wall screw
12:39 Serratus anterior exercise #5: Dip plus
13:37 Serratus anterior exercise #6: Straight arm pushdown
Just don't injure the long thoracic nerve Lol
The hell I have this
Some guys having problems with shoulders to get the bar behind neck for squats?
Jesseee, come heeere, good doggie' 😁😁😘😁
Why did you make this vdeo..i cant see any movement of thet skelton's shoulder blade because of your fucking subtitle..
Can I still workout?
had the same issue Thanks helped alot
hello. why "screw" (ext. rot. of humerus) thanks
YouTube know I have this and it’s a new account like how lol
I have this my scapulas look just like that they stick out it's been that way for years but now it's starting to cause pain I hope these exercises can help me but I don't have some of that equipment only thing I have is bands
It's unbelievable how scapulas that are out of place can cause so much pain
I have seen two doctors and one physiotherapist for the pain in my right shoulder, and no one could help me. I am going to try these and see what happens. Thank you so much for this!
I thought I had cancer in my upper back the pain was incredible then I hit on this guy just by accident not even looking and I realize my problem has to do with my wing with just a few stretches I’m feeling relief Mahalo
You finally got my subscription Jeff. Thanks for all the vids mate.
In almost every single one of your videos you recommend to stretch about 30 to 45 or 60 sec. Most videos from other channels say I have to stretch at least 60 to 90 or more sec or the stretching won‘t fix the problem. Are 30 sec really enough to permanently lengthen the muscles?
Man i have uneven shoulder blades it effects my chest
Huh, I have the opposite problem. My shoulder blades go backwards and grind against bones. Good video, though!
I cannot thank you enough! Just bought the Beaxst program and can’t wait to start once my shoulder calms down
Oooof that levator stretch! You rock
Omg ::: ))))) 5:20 it save me form my 7months pain thankyou so much
Thank you so much. I started watching this channel to help learn how to lift weights. Come to find out I have issues with my left shoulder. I don’t feel comfortable under load on that side. Videos like this are a gem.
4:42
Love from India
its really working excercises
When I was 12, pandemic hit and I wasn't active for 2 years. Recently, I was playing football and while I was running, I felt a sudden pain in my left sholder blade, I took a picture of my back and I searched up the visual of what it looked like and scapular winging fit the definition. I have to do so much conditioning because of how unactive I was when I was a kid.
For some reason I feel relieved im not alone hope we all get well soon
This is easily a $500 chiropractor apt, for free! Thank you !!!!!
This is the single most helpful video I’ve ever found. I love this channel
Should i stop my workouts untill i get recover from scapula pop?
Me after 5 seconds into the video: Wow, Robert Lewandowski really went through some serious bodybuilding.
So how long would I do the first couple sets of stretching before I move onto strengthening the serratus anterior? Say for example, do I stretch for a week or two then start strengthening? Or do I just have to stretch first and then strengthen in one day?
5 years ago… wth
But thank you!
His left shoulder is higher because his left hip is lower. probably because his left leg is slghtly shorter than the right. this causes an "s" curve in the spine. A 5 or 6mm heel lift will correct that.
You are a legend thank youx
Excellent!! Thank you so much. Well explained and helpful.
I just recorded my back now Im scared af. It looks like my right shoulder blade is about to shoot out like a wing
صلو على النبي 😁
Youtube did good showing this.
Super helpful in my training clients
Finally after more than 10 years of pain in my right shoulder blade, exercises and stretching that relieved it. I had an accident over 10 years ago and a total weight of over 1700 lbs of steel fell on my right shoulder across my back ripping open my scalp and shoulder. What should have killed me left me in an immense world of pain for all these years and now thanks to you I only did a few of the stretches and exercises and I immediately felt the pain disappear. I started having tears in my eyes because finally I will be able to rest at night and not be in pain in my shoulder 24×7. Thank you. God Bless All of You.
Would this help pinched nerve in shoulder/neck?