Exercises To Fix A Winging Shoulder Blade And Fix Scapular Dyskinesia To Help Relieve Shoulder Pain 

My shoulder looks like the thumbnail -- and a lot worse when I flex it backwards or forwards

Can i got to gym after scapular prblm got corrected are u now goin to gym

@@sajithalt8878 I go but I still struggle. I need massages to loosen up the tight upper back and neck muscles so that the work in the gym can move the bone

@@vinceeeeeeent ok bro do well .🙃 My Physiotherapy is going on after that only i think i can go to gym( if suggested by my doc.) Thanks for replying 🙂

@@sajithalt8878 Since how long u taking physiotherapy?

no prob bob

Glad to hear - some electroacupuncture into the serratus anterior is very helpful IF IF IF you can find someone qualified to do this!

Glad to help :)

How did u modify ur push up plus? Mine feel the same way as urs before

@@fsfs2778 make sure shoulders over hands, if they are behind hands you are technically raising your scapular therefore LS is active. Just test and feel it’s not overly active

@@xpost92 I feel my ls is involved

I was doing the wall exercise and it somehow hurt my lower back like some nerv or something.. Help?

I hope these exercises help you!

Sorry to hear about the difficulties of your case but I am glad this helped

@@DrAlexRitza can you do a video on how to incorporate diffrent holds when carrying baby to help with winged scapula. Had winged scapula 2x same place and feeling it again since carrying my newborn. I don’t want something to occur again as I don’t want something serious to occur that will stop me from caring for him.

@@Nmc99MU if you practice bringing your shoulder blade "back and down" or trying to put your shoulder blade "into your back pocket" that will help keep the shoulder safe when carrying

If they are implicated because of the joints of the spine then they should be adjusted/manipulated and I would also use electroacupunture right near those implicated nerves.

depends on the case if it can change! Keep exercising your back and keep it strong and even if it doesn't become more beautiful it will be healthy :)

this is a case where you need to ask a professional "in person" for a modification to match your case.... sorry

dont know - worth a try!

Swimming in general is great for the spine and scapular stabilizing muscles. I don't know if it will fix it but it certainly won't hurt! You don't see a lot of swimmers with winging scapulae so .... worth a try!

This would be an extreme case! I am sorry to hear that happened to you Michael! Most people do not require surgery but I am sorry to hear that you did.

@@DrAlexRitza I woke up one day in great pain! Felt like someone trying to rip my arm out of my shoulder socket. Pain abated,but was diagnosed with a winging scapula. Did physical therapy with no avail and it didn't seem to help any. I didn't want to live with this! Consulted Dr. Nath of Texas Nerve & Paralysis Institute in Houston. He performed the surgery and had mine corrected. Mine was a 'worst case' scenario.

@@mchlrwn Crazy storey Michael! Thank you for sharing! For my own learning, do you or your medical team know what happened to the long thoracic nerve or how/what traumatized it?

@@DrAlexRitza This link will show the Doctor who performed the procedure and discussion. ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-dNOaKZtBT5w.html

Did your scapula just stick out one one side when you would raise your arm up on that side? How long did you try the PT. I feel like I’m in the same boat; just woke up 2 days ago with pain in chest shoulder and it feels locked in shoulder. How do I speed up the process and get the EMG? Does that doc in Texas take insurance ?

try these!? see if they work AND/OR see a good manual therapist near you!

What to try? What u think..can I recover.

@@ngawstory24 Impossible to say without examining you and reviewing your case!

Can you tell me the exercises you have done

@@himanshusharma-zc7dg ^

like ... surgically fixed?

@@DrAlexRitza yes

lateral winging!? who told you that? how do you know?

3 million years

It could cause some compensatory changes I imagine. I am not aware of any research but if it is/was painful it could (have) caused some changes

I have this and I weight train. The biggest issue is the imbalances it will cause. Without the steady base for the other muscles to work from you get a lot of wonky muscle action. Lats, pec and bicep/tricep have shown the most dramatic imbalances for me. It can lead to injury if you lift heavy and don't actively work to control it during exercises. For instance, doing bench press, the winging shoulder has a tendency to rise taking the tension off the pec and putting it directly on the front delt and the rotator cuff. It scrubs nerves, causes inflammation, etc. Not sure of the long term effects of this....yet. I'm sure it causes advanced degeneration, just not sure how much yet. This guy says it's not a big deal, but it really is. Not debilitating, but you don't have that solid base for your muscles to work off of, and that's not something minor. I guess depending on how active a person is...... It's probably not an issue at all to a couch potato, but if you do any activity it's not a good thing. Imagine breaking the torsion bar on your car causing a wheel to splay slightly. Sure it still drives, but it wanders on the road and every bump directs the tension from going straight into the springs and shocks like it's supposed to and puts that on your ball joints, bushings, etc instead. Your wheel isn't going to pop off, but it wears out the other parts much quicker. Hope that rambling comment helps

SAFE! / take your doctor ;)

@@carcar5984 did you progress in your case ? I've had winging right scapula for years. i weight lift but my chest is the most lacking. as u said, the delts takes over no matter what form I do. I wanted to know if those exercises really works and for how long will someone see results in a case where the winging is seen clearly throught clothes

@@hamzaboutaliss2496 what has worked best for me has been to work on core strength and mobility. I dropped weights altogether and went to core and stretching for a few months and the improvements were dramatic. I figured out that my entire body was screwed up by compensating. A lot of time moving in front of a mirror and watching videos of myself moving around and I noticed the problems. One was when I would lay on my back, my right shoulder joint wouldn't touch the floor. Flat backed, but the winged shoulder wouldn't go down. I have to make a conscious effort to rotate the shoulder back to get it in line. My right trap was also found to be bearing most of the stresses through that arm. Rotating the shoulder back puts tension back on the side delt, where before there was never any. My side lateral raises were literally working just my traps. With the shoulder rotated lifting is felt where it should be. I use full ROM when lifting. And even though I was going through full ROM, I was not taking the muscles through full ROM before. I suspect that your shoulder is causing your pec imbalances. When the shoulder is rotated forward, front delt takes the load. I'd bet that if you rotate back you'll get the pec activation you need. What I do is stand loose, rotate the shoulder back, then tense up the lower traps and rhomboids to lock the shoulder blade down in that position. Keep tense while getting into position for the exercise. If you try that, reduce your working load a little bit at first. Also, it took some training just to be able to learn to move the arm around after locking the shoulder blade down. Every arm movement will be hard to do without releasing the tension locking your shoulder blade down at first, so that takes practice. I hope this helps you out

@@carcar5984 could u fix it

If these have not helped then you should see a professional that can address the issues I spoke about in the video: ideally, a chiropractor who can use acupuncture or other more sports/movement focused techniques like ART or soft-tissue therapies.

Long thoracic nerve compression and/or damage.

@@Anthony-ts1bj Do you know which exercise should I do?

@@fsm__ if it is nerve damage then exercise won't help. Please go get an MRI of the thoracic outlets with a contrast dye injected,make sure they get images with arms in different positions i.e overhead. Also an EMG test. Obviously I can't see you but going off what you are saying,this would be my first step. Middle scalene in particular can compress the long thoracic nerve. Good luck and any questions you have let me know,I'm still battling this and have done quite a bit of research trying to fix myself. If I can save you time and money then I'm all for it! Good luck

Hi Sophie. In my office, I will electro-acupuncture people's serratus so that they and their brain can feel it turn on. You could get someone to do this with you or IFC can feel that contraction. IDK why it hurts your acromion/shoulder. Sorry!

@@DrAlexRitza thanks for your helpful answer. Kudoos from France

@@0xDEAD-C0DE add load to it ?

if you want to see an ascetic change it will take a couple of weeks to a couple of months If it is going to change. What the other guy means is to strengthen the shoulder blade muscles = add load

@@DrAlexRitza oh ok thanks

Im very limited legally from providing advice if someone is out of the province of Ontario. I might be able to give you a general reply if you place it here :)

@@DrAlexRitza thank you for ur valuable time. I understand ur limitations I just need a general advice. Here is my case, I had c5 c6 c7 injury in June 2017 (Someone punch in my neck with their elbow and I had vitamin D3 deficiency too). Now i take d3 vitamin. Long story short I consulted one neuro physican in November 2017 who suggested me steroid injection such as Botox which at that time I refused and I went for physical therapy. (If I recall neuro physican said I have this issue because I m techie) ( point to be noted: I'm in the field of IT since 2004 and started having pain after a punch in neck) According to first physiotherapist my one shoulder was 2 inch up. ( Injury happened on left side and left is my dominate hand too). If I count roughly I take therapy for almost 3 years my left upper trap is still tight and scapula bone hurt too if condition get worse. I am not able to perform daily activities without pain such as blanket folding, overhead activities, washing heavy dishes or clothes, laptop working. I am in pain if I don't take therapy. Right now therapist use ultrasound therapy machine, manual therapy, and sometimes neck traction and strengthing exercises. I do feel pain in scapula bone. Often my back swell too depending on activity. And I feel weakness in my hand. This 2nd and current physiotherapist says I have winging of scapula and cervical spondylosis, neck straighting and pelvic tilt. I am +35 now and try to maintain good posture guidelines. Can u plz guide what kind of doctor I should visit... Physiotherapist or Neuro physician ? And should I get MRI, or EMG/NCS and new cervical x-ray test done I had cervical x-ray done in 2017 November. And recovery time of these activities? ( Why mine is taking age's). Please guide This will mean alot to me. Thank you

I am sorry but I never make content from a patient interaction for the privacy of and respect of the patient. Point taken though. I also tend to use acupuncture to help this problem if the exercises alone are not helping

This should 100% be brought to the attention of your surgeon! If a nerve was injured you should see if you can get electroacupuncture in that area for relief and healing

Ugh Patrick I am so sorry to hear that. It is usually more cosmetic except for injuries to the long thoracic nerve. If it were me, I would find a practitioner/chiropractor that does electroacupuncture who can stimulate the long thoracic nerve or serratus anterior like we do in my office. Sorry about your struggles and did not mean to minimize your experience

@@DrAlexRitza Thank you for your advice. i live in lebanon and i dont think something like electroacupuncture exists and even if it does the economy is in shambles now there is no way in hell i can afford it. i am trying my best to not take opiods for the pain, i am gona keep trying to do serratus anterior exercises as much as i can and hope the injured nerves fires up again, i have no other choice my doctor said surgery will do damage more than fix the problem.

@theparkinglot. not yet but i am doing serratus anterior exercises everyday and im seeing slow progress i advise you to do alot of exercises too and listen to your body when you're tired stop

@@tetricko Hey Patrick, I've had a similar experience where a chiropractor really messed up my nerves because of a lot of cervical manipulations that were done. As a result, I've had TMJ, some cervical instabilities, nerve damage that I still don't know which exactly (I suspect long thoracic nerve) and now I've been dealing with scapular winging for about 7 months now. Hopped from doctor to doctor and no one seems to know what is going on. Been seeing a PT and a corrective exercise trainer to strengthen the lower trap, rhomboids, serratus anterior muscles and it's helped slightly but a lot of the exercises keeps aggravating the condition. How has your recovery been coming along?

@@forsaken108 im sorry it happened to you too, i broke down like 2 months ago and now im on anti depressants. i saw one last dr whos check up is expensive and he told me my problem especially in my shoulder because i have a dislocation will heal on its own in 3 years. or i need to do something called electrotherapy with a very expensive dr to try and regenerate the bruised nerves. i dont have money i live in lebanon and everyday is a battle, mentally im drained and im always tired i dont know what to do anymore im just waiting on it and hoping time will fix it. and im trying to stop taking the anti depressant with my psychiatrist.