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FIX YOUR WINGING SCAPULA (9 steps to fix it forever)
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First off, let’s forget about the Serratus Anterior for a moment. There’s a much larger problem.
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Here’s the real issue most of the time, if the Serratus is showing weakness because of overpowered and tight muscles OPPOSING the Serratus, all of that training for the Serratus is going to do nothing.
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In this video, I go through all of the steps necessary to test and fix a winged scapula.
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The first thing that you need to do is release the surrounding tissue and allow the Serratus to do its job correctly.
Once everything has been released, get to work on bulletproofing your shoulder.
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Keep in mind, if you’ve got a dysfunction in the scapula, you’re guaranteed a dysfunction in the same shoulder, elbow, and wrist.
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Go through this protocol DAILY (yup it’s a lot, but shoulder surgery is a much worse alternative...)
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Use both tests to see where the problems are, and then, fix it! 😃
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1️⃣ PEC MAJOR RELEASE - 2 minute hold
2️⃣ LAT RELEASE - 2 minute hold
3️⃣ RHOMBOID RELEASE - 2 minute hold
4️⃣ PEC MINOR RELEASE - 2 minute hold
5️⃣ LEVATOR RELEASE - 2 minute hold
6️⃣ BANDED SCAPULA SWEEP - 3 x 15
7️⃣ PROTRACTED BAND WALK - 3 x 15
8️⃣ PUSH UP PUSH OUT - 3 x 15
9️⃣ SAP - 3 x 15
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The key to this is consistency, stay on it and get your shoulder back!!
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Love you guys!
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Trevor B
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For a complete one on one workout program, specifically designed to take you from fat to fit, from weak to strong, and radically change your life (especially if you’re over 40) using real hacks for real results, be sure to head over to diced4life.com and join the SPARTAN PROJECT. Whether you’re an experienced athlete or you’ve never trained in your life, you’ll level up everything.
For more videos on how to build a lean indestructible body, subscribe to our channel here / @smashwerx
28 сен 2024
