Exercises for Scapula Winging and Irregular Shoulder Movement - Pt. 1 | Tim Keeley | Physio REHAB 

Incredibly pedagogical, amazing teaching skills & top quality content. Everyone should sacrifice some of their time to visit your channel, and you deserve it!

you never disappoint. excellent video as always

Years of struggling never found an exercise this effective. Thank you!

Amazing video with many importants details! As hypemobile person I felt the activation & stabilization very fast. At the same time pecs smooth stretch was such a relief! Thank you!

Thank you, Tim, for this excellent video describing shoulder-blade winging. I will be adopting this proactive approach to fixing my body. I've been a bass player most of my life. Due to the position of the guitar, weight, and constant flexing of the chest muscles on the right, along with the way playing bass makes you hold your arm constantly in a lopsided position, I've literally pulled my shoulderblade out of place. My right collarbone sticks out (near the throat) and my shoulder is pitched forward. When I look in the mirror, I can see my shoulderblade is "winged." It's been getting weirder and weirder, with my right shoulder now about three inches lower than my left, and pitched forward. I'm starting these exercises immediately. This is exactly what I needed, and I cannot thank you enough. Subscribed.

I hope people understand how fortunate they are to have come across this channel.

Well, this certainly explains why my left shoulder, which has a lot of these issues, hurts tremendously when I do jumping jacks. Thanks for your detailed explanation. I will get to work!

If you haven't already Tim you should consider doing courses for personal trainers. You are great at what you do.

I had a birth injury that i have exactly the problem your talking about like scapular winging, raising my hand problem, pushing forward problem. i will definitely try this exercises , thank you so much doc

I have had scapula wing since I was 7 or 8 I didn’t know what it was now I’m going to give this a go

Choice, bro! I maybe bias but it's nice to see a Kiwi give such a detailed video to help those in pain

Wow. This is probably going to be the best video I ever watch. My left scapula has been pointing out the back and winging out for about two years and has forced me to give up bodybuilding. I must have had a poor motor pattern on certain exercises or something. I also have a forward shoulder, impingment when overhead, weakness on this side, and a general ache and burning pain around the area. My pushups are particularly bad, my scapula sticks out so much and I tilt my upper body toward this side when doing reps. Im going to do this everyday for at least a month and focus on scooping my scapula and keeping it to the rib cage aswell in my daily posture. I will report back here the results.

This is really helpful!

جزاك الله خير الجزاء

Waking up the scapula to normal motion It feels good. Your older video has loosened up my shoulder complex some in a just a week. I shall continue.

I can't even get my thumb at inferior edge of scapula during towel exercise. Way too tight. But still a good exercise for me. Love these new series. Still really denial but understandable info but way better sound and video quality. Thank u for ur generosity!

amazing!

Perfect video and very clearly explained: thank you! How often should you do this? And how many sets and reps?

This is great! I have scapular winging and A LOT of hyper mobility of my elbows, in addition to left rib flaring (which affects my breathing), and an anterior pelvic tilt. Is this all kind of connected?

Lu raises have done miracles for my shoulder/neck and round back. Now i learned how to contract the chest aswell.

Wow that wall wiping excersize does the opposite for my scapula, when I pull my shoulders down and back this is when my scapula, especially right side, sticks out like crazy. Its when I hunch over that they flatten....weird

4:40 I don't get much visible winging but halfway back down I get a grind sensation where the bottom of the blade is rubbing a rib bone without pain but uncomfortable clunkiness

This is awesome Tim! I'm a final year physio student in NZ, and your videos have been so helpful. So thank you so much for this channel

Hi Tim, I have searched for my shoulder problem all over the internet and then I saw you video today. Thanks for the amazing explanation. I have been suffering from this condition which has brought my whole right side a bit downwards my right shoulder blade is very far away and my lat on effected side has grown large as I hit gym frequently. My shoulder and upper traps always feels forward and downwards. Can this exercise help cause what you explained in the video exactly fits my problem.?

This is the best video ever. Thank you for actually taking the time to explain things Tim.

Great video . Don’t know why you don’t take top off so that we can “see” movements.

No. of reps and sets per day and for how long? Also how long before we see any improvements ?

Forgot to ask, if for better results, can you do more than one (4x12 series) 2 or 3x a day? or just 1 series is already fully effective?

I have a big pain almost right there where your thumb is maybe that exercise will solve problem👊

I’m gonna start doing this, when I do back workout like sing arm rowing, I tend to feel my scapula moving like crazy even though I’m not rotating my body and doing stuff like pull-ups, my left arm gets really tight unlike my right arm. I wish this will help cuz have king this problem leads to imbalance in my back, chest and shoulders

I have pain in my right shoulder. but after making a video to see if I had winging, it showed winging on my left side, however there is no pain on my left side… so a bit confused

Can you advise as to why I can feel shoulder blade clicking at around 45 degrees when reaching upwards with the towel movement?

I also suffering from winging scapula but dont have any type of pain or problem in movement of my hands My question is how much time it take for fixing it ? And can i do workout or gym with winging scapula does it give bad effect when i continue my workout in gym Please reply me

How does one do this with shoulder impingement. I'm 16 weeks post surgery and have shoulder impingement now. It's pain and restricting. I just dont want to aggravate it.

I also have a winged scapula on my back, on the right, my back is too prominent and on the left, it doesn't stick out, but it's bent/bent and in the middle of my back, it's tilted, maybe it's scoliosis, I'm 14 years old, what should I do?🙏

Hey what's up , great video ... not just the tip of my scapula is popping but my whole scapula so will this exercise still help?

can scapular winging cause neck pain and also some head aches?

Is anyone cured by this excersize? How much time it takes? Please share opinion

Is there a way to communicate with the person who did the video. I want to share a video of patient with scpula problem and I need his input.thanks😊

Wow spent months retracting scapula the wrong way ( shrugged ) is to good to retract scapula daily for posture as well? Having hard time to find a comfortable relaxed posture for rhomboid muscles

How long to see results? That it doesn’t pop out anymore

I had 3 neck surgeries two on the right side and one on the left side, over the years I have lost all the muscle mass in my trapezius and control of my shoulder blades raising my arms is almost impossible. What I can do?

Hey Tim, great video as always. I've recently been diagnosed with a hyper mobile shoulder joint which is casuing me pain and I'm currently working on improving my shoulder stability. Would these exercises be effective for my problem as well?

I have a scapula issue with more than 10 years, with a snapping syndrome and i think possible wining. how can i reach for some help?

My shoulder blade hurts while doing this... Is it normal?

My shoulder blade starts winging when I come down to 90° and lower. what causes that?

What about lateral winging? I have a weak rhomboid, my scapula goes sideways especially on the bottom.

Thank you for this! Old collar bone injury and I def let my left side go wherever feels better. gotta work on it

Explains my issue. My right scapula feels better than left scaula always. So i realised there's some unevenness. Then that's causing impingement and then damage to shoulder tendons etc Gotta fix that

Where could i find one of those Shoulder and Elbow poster that you was using??

Thanks man. This really help me. I feel better right at the first try. :D

Hey am from kenya,,my first time watching and wow!this is great I have a winging shoulder too and i really wanna rectify it. Thanks

This video has been very helpful ....I was so uncomfortable around people 😭😭 thought I was disabled or something

Hey Tim. I was wondering if these more recent exercises are also included in your programs? I have Downward Rotation Syndrome, Winging scapula and dyskinesia. Would your shoulder and rotator cuff rehab program be sufficient enough to fix this? Thank you in advance

What if I get the poking scapula with my shoulders backwards, not forwards like you said at 6:30? Would would you recommend to do? Very nice video by the way!

Great explanation of the movement of the shoulder blades!

Good morning Sir, Absolutely sincere excellent advice. Good wishes, Afzaal.

sir plz reply .... i have wing scapula but i have also join a gym. but i have some questions should i go to gym while having that wing scapula. which kind of workouts should i not do. plz sir reply it will help a lot.

hello, I wanted to ask if you have any videos about rhomboids, because I didn't see any, and I wanted to know if it's possible to do scapula adduction exercise with dumbbells on an incline bench every day or 2.3x a week to strengthen rhomboids.

I am into lifting abouz 3 years.. My body looks very great and shredded BUT i have lateral scapula winging... Not any movement dissabillity and pain but looks so bad.. Can i fix that with some of these exercise how much time it needs to be effective please anwser?

do you have any videos on iliolumbar ligament instability?

Will this work from winging caused by a stretched glenohumeral ligament?

Sir ,are these exercises for lateral scapular winging of the other one?

Hi, im having problems now for 4 months. When i practice this exercise i feel quite a bit of pain on the deltoid area. Also bench press are painful on the way down. Any suggestions?

If i have this problem does it affect my whole left arm/side of joints ?

What about keeping rib cage down? Different ball game when those ribs are forced to stay down during the movement. I just don't want to be doing this wrong. I do this everyday and thinking rib flare is a no no.

Hi! Really useful content. Came here after having strong shoulder pain and realized I have winged shoulder. Quick question, How long does it takes to fix? An average? Thankss

Hi. Just a query, my palms are getting really cold and tingly recently, doing this excercise particularly. Is that a worry some sign? Hope you reply to this :)

Wow awesome video I’ve had rounded shoulder for almost a yr from sitting in-front of a desk too long I’ll give this a go and will get back in a WK or 2 with some feedback

Hello sir. I can move my left scapula with my will but It doesn't hurt at all unless I m overdoing. I remember I had thing since I was young. When I m on the gym it doesn't hurt either. If I don't do the exercises you have shown is there a possibility I get hurt in the future?

Plz reply ... I have lateral scapular winging , i can easily move my arm in any direction . But it is just uncomfortable ,left shoulder is a lil bit higher . My left arm shakes a lil bit when i put weight on it ... Should i do these exercises ? And any tip to cure it ?

How much time take to full recovery

I like this exercise, I feel it fire up muscles in a good way, but I after 1 and a half repetitions I get pins and needles thru my bicep and fingers. Bad form?

Can we do weight lifting or pushups with scapula winging? It's make damage. Or not??

Hi if anyone has winged scapula and genuinely want to get rid of it start strength training and train the serratus anterior.

Hello Mr Keeley, thank you for making these videos. I know it takes time but please know that your videos are helping people everywhere. Esp myself, New York. I’m recovering after proximal huméral fracture surgery from a skiing accident. My shoulder hikes. And I have very little ROM. What video in your channel would you recommend the most to prevent shoulder hike? Please let know. Thank you once again Mr Keeley

Hi Tim, amazing exercise. How many of those up and down movements and how often should they be done? Thanks!

Спасибо ви кластнии

Hi, I think that I'm skinny, that's why my scapula are visible, please tell me the diagnosis or test for it, Doctor

I will try these. I was doing unilateral arm pushes into the wall to strengthen the serratus. It didn’t hurt while doing it. It hurts afterwards on the tip of my bottom scapula, left side only. It’s a nagging pain. Also aggravates my levator. Do you know possibly why it hurts the tip of my scap? Could my serratus be inhibited? Thank you!

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.

How many times a week should you do it? And what rep and set range? Amazing video, thanks!

🙏🙏🙏🙏

Do you think physio therapy can help my 4 year old son who is dealing with winging due to a brachial plexus injury at birth?

Real knowledge,God really gifted you..Totally understood everything,but i have one question,when i was younger i broke my collarbone,not fully but i did damage to,it was alright until i started getting older and my body started really growing,and somehow my collarbone stoped growing at one point(is it or not i don't really know,but its curves more to the middle of chest) and that is causing that problem you described as my shoulder rounds in and also my trapezius is on atrophy because of that,and when i try to position my body to se other deformities i see atrophy(like a small hole valley on my ribs on the middle of latissimus)(Or is it serratus if it can be seen) as when i stretch my arm up and pull it away from body,question is is there any way to stretch my collar bone or to straighten it with exercises so it doesn't get worse or only solution for that is operation? I myself graduated high school for physiotherapist even if i didnt learn in school that much due to many reason, professors and me not committing to it so much i still have some sense about muscles and anatomy of body..I would really appreciate your answer,also when i try to activate my chest,shoulder,traps and latissimus i get weird line on the right side of my chest(middle of it)..Sorry for my bad English,its not my native.

What if the inferior part of the scapula pokes out in pulling exercises, like pull ups o pulldowns, but is fine with pushing exercises?

Hey Tim, thank you for the video. i find this video addressing my problem, however when i do those exercices the end of my right shoulder blade bumps in my ribcage and crashes whatever is between them, and hurts a lot if i repeat the movement, how can i adress the problem, knowing that imagery showed good bone, so its likely just postural.

Do I do this only on my bad shoulder or both?

omg. immense pain when doing that movement...and can not even stretch my thumb there. LORD

Hello Tim, is there an easy way to tell if a winged scapula is due to muscle weaknesses or instead long thoracic nerve?

I got a winging of scapula and frozen shoulder and has been fixed through a chiropractic last week. There is still a pain on my shoulder areas. How long can this be fully healed? Can i play basketball even if there is still pain? Thanks for the advice .

What a brilliant video !! You perfectly described my issue that i had for years and how to correct it !!

Thank you Tim. Every day is a school day

mine pokes out at the top. i’m guessing from a weak trap??

I have had a winged scapula since 1992 as a result of a virus - 90% of the time it doesnt bother me at all but in the last month or so I have been in agony particularly across my shoulder from the base of my neck to the tip of the shoulder blade. sitting at my desk and driving are agonising at the moment. any tips?

Treatment for upper-raised scapula winging is possible.?

How do I fix my my left shoulder and scapula higher than the right please🙏

Would an MRI be useful for diagnosis, cause and treatment? Thanks, G

In scapula winging condition can I go gym

good info