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.
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!!!
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.
Hi, Tom. Could you please specify number of reps for exercises (after 5 minutes of the video you've stopped mentioning such information), or if it's possible to attach a pdf file for this video. Much appreciate your flexibility exercises!
@@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.
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.
@@stephb1010 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 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'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 RU-vid channels and then move onto the exercises that strengthen the serratus anterior. I appreciate it the help!
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
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 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.
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 🙂
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!
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??
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. 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.
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.
I did the levator scapula stretch but I went too deep and got a sharp pain lower in my back which has been there for the last few hours, like a few inches below my armpit and about 5 inches in towards my body, any idea which muscle or ligament I could have pulled?
Sometimes it can take months or years it didn’t take you one night to get there and it won’t take you one night to get rid of it also watch athlean x on savpular winging
I did the levator scapula stretch but I went too deep and got a sharp pain lower in my back which has been there for the last few hours, like a few inches below my armpit and about 5 inches in towards my body, any idea which muscle or ligament I could have pulled?
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.
❤️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. ✅
I always noticed that my posture and back looked different from other boys my age. I just looked up why my scapula was sticking out and found I had a winging scapula😢
There is something that I dont get. When does the scapula wing appears??? it is just there in your standing posture or when you have your hand in your back like the first photo. if it happens when you have your hand in your back I though that was a natural thing
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.
i think gym equipment has got too smart. dont see pullover machines anymore. dont see classic latpulldowns. i like doing dumbell pull overs till the serratus is nice and warm.
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
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.
Im 36 back pain and ruined my life I don't have a job/career Scared for the future small down Dr.s don't really know mention it alot Try to stay away from medication ..I even start feeling pain in this area during cardio or trying to exercise or even sitting in a chair.
These will provide relief but not a permanent solution. Serious winging is neurological. Mild winging is a rotator cuff issue. Really you should never send conscious messages to your seratus anterior. It knows what to do better than your conscious brain. If you haven’t found a solution that provides proper subconscious function of this muscle you should keep trying things.
A way to pop this b@stard if it's giving you h €ll...... 1st stretch your shoulders in every direction, then grab a long bungee cord(or exercise resistance band), and loop the band around a ceiling beam (something similar), then with both hands on opposite ends of the band, swing and rotate your arms backwards and upwards in a rotation movement until you hear a couple of loud pops.....instant relief.
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
Hi, what could be rhe reason why i could not do cross arm stertch, it's very painful. when im holding a long stick with both of my arms straignt, lift them up and down is not a problem, but I notice my rigth scapula is sticking out when going downward movement. Not sure if its an ac joint issue, scapula or something else. Could you recomment a good exercise for me please.
You are stating that scapular winging can lead to injury due to lack of shoulder stability yet you recommend handstand pushups? seriously? anyone who can do a handstand pushup wont be suffering from weak serratus. Pressing overhead is unsafe and can be uncomfortable with weak serratus and internally rotated shoulders so thats not the best choice as well... most of the time you will feel your upper traps, not even shoulder or let alone serratus. Other than that good video.
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.
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
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
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.
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
I have been to multiple physio due to my shoulder mobility and shoulder blade pains. At work after some time of using my left arm my shoulder blade will feel like it's popping out and I can barely lift my arm up anymore, it gives me a harsh achey pain. I think this might be the answer to this problem I've suffered with for literally half my life. Could it be the reason I can't mount a squat bar on the left side of my back also? It's extremely painful to mount and squat even just the bar on my back due to something popping out on my left side, and have issues with my shoulder mobility to hold it in place also.
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
