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.
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
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.
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.
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! 🙏🏻 🤝
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 😄
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.
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 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 ...
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!
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
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 ..
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 😊
Could be your thoracic mobility hindering your shoulder movement then, try these daily ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-BFaIxWSXoec.html
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: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-xUvq9R9EzZg.htmlsi=XxM-jOId8j-AYD5W But I'd recommend going to a different physio for in person help!
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 💪🏼
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...
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
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 ?
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
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
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! ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-O2X7LGRqRvY.html
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👏🏼🤝🏼
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.
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!
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
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
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%
Hey tom should i do the inteigation exercise every time i do the lat activation day or just one times is enough.for example i do the lat activation drill 3 times and integration exercise 1 times
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
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!
I roll my shoulders up, back and down as much as possible and when I do the pec-slide test, there's still a little "block" in my both shoulders...is this ok? As usual, awesome info, Tom and team, keep it up 💪🏻
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?
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?
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
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 💪🏼💪🏼
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
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: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-49jfZ_z7-us.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
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
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 ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-Ipm3nwuABmQ.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 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.
