Winged Scapula CAN NOT BE FIXED Doing Serratus Anterior Exercises -(Correct the Problem!) 

This is the ONLY video I’ve found that identifies the shoulder rolling up and forward as part of the problem and how to fix it. thank you! Can’t wait to try it.

5 years that nobody succed healing my scapula... Until I find you ❤ You are awesome, thanks you so much, that mean so much for me 🙏

over three years I have been having the symptoms which you have I didnt understand the cause the pain thanks alot for helping with this video

You are the real deal. I've seen hundreds of video on how to fix my shoulders, yours are the only one that gave me relief. I can already see real noticeable improvement

Love this videos. I can tell you really spend a lot of time working on these exercises and the science of how the body actually works.

Been healing my shoulder issues for over a year now and used every resource imaginable. This guy has the goods. His advice, exercises & videos are the best & will fix your shoulder.

Golden information!!! You really know your stuff

Thankyou god for suggesting me this video Thankyou sir for making this video. 🙏🏼 This is what i wanted. You healed a lot of pain that im going through from years🙏🏼

This is the information that I've been missing for years trying to fix my shoulders. Thank you!

physical therapist here... I've come to a very similar set of conclusions/pre-requisites here with regard to getting serratus on board. you've articulated it very nicely here, well done

Love your vids man! I’ve considered physical therapy just because of you. I know the troubles of the career field which is the only thing that stops me. Thanks for the tips 👍

Thank you for sharing this information!!

Almost 15 years with this pain. I will be reaching out soon. The exercises were the first time I’ve felt this relief.

Zach is a legend. Only with 4 private sessions my shoulder pain is gone. God bless

Amazing video - I had been suffering with winged scapula on one side and found consistently that PTs directed to do serrates anterior exercises, but they failed to address that my scapula was out of place neurally. this was everything I've been looking for !

You nailed it Zach. I can testify to this and take an oath before Court.Only working with rear delt, supra and teres makes a difference.

This video is gold, thank you!

Yea this is helping. Thank you.

Thank you this is solid advice!

That's exactly what I was looking for. Wish I had found this earlier

You’re a legend

the editing is hilarious but its great!

Thank you for lesson!

I have winged scapula and my teres major is cinstantly over active on the affected side. Serratus anterior and mid to lower trapezius work is so far what gave me the most improvement.

Ooooh lovey I am definitely feeling weakness on a lot of these movements and even noticed after just following the video I was able to activate those areas on a serratus workout moving the load off the shoulder front

As an RMT we learned serratus anterior was the issue, thank you for this lesson!

Thanks. I’ll give this a shot and see how it goes

this is so interesting, everything in this video was me. ive spent countless hours trying to train my left lat thinking that was the issue, to no avail. looking forward to finally correcting this issue.

Great information here! I'm wondering though if doing these exercises would help resolve the winged scapula issue if there is a flat thoracic spine? I have been diagnosed with flat back syndrome and have been told that my upper back doesn't have much of a curve, which the doctors assumed was the cause of the winged scapula. Would like to know if I would need different exercises, or would doing this still be enough to resolve both issues?

2:35 This is so true. I got that info from Athlean X (very informative but didn't fix it). And I've been doing external rotations and push ups with extra protraction, still nothing. Glad to see some new info. Hopefully I can see some changes now🙏🏽

Man I've read a lot about shoulder health issues, all the articles from MSK and the standard youtubers and spoke to a a few physios and saw one with very minor improvement for several months. You are the first to explicitly mention fixing the humeral head position and offer specific exercises AND mention how the humerus relates to proper muscle activation in the surrounding regions. I look at my right shoulder and intuitively it looks in the correct position and feels strong and the muscles activate. I look at the left shoulder the humeral head is obviously forward and in the wrong spot and it clicks and grinds through rotation and the surrounding muscles are weak. Definitely going to give these exercises a shot as part of my physio routine. Edit: Just wanted to provide an update a year later - these exercises got me to about 80 or 90 percent and then I added in rear delt cable and rear delt dumbell work and that took me close to 100%. I no longer have daily shoulder pain, general movements are all safe and confident. Way less popping and grinding in my shoulder. I can bench and overhead press and feel much better pec and shoulder activation. My arm rests in the correct position which may seem small, but more than everything else it is the most satisfying change (no chronic pain, small movements don't feel awkward due to humerus position, posture looks better etc). It was amazing that something I lived with for many years was resolved simply by identifying the right muscle and waking it up a bit and adding some strength to it. Frustrated I couldn't have fixed it sooner but happy to resolve the problem. The rear delt is critical to fixing that humeral position.

According to Shirley Sahrmann and Donald Neumann, the cause of forward shoulder displacement, specifically the humeral head (also known as anterior glide), lies in an imbalance between the posterior shoulder muscles (rear delts, external rotators, and others) and the internal rotator, subscapularis. The latter is too weak, and the former are too strong. This increased tension in the posterior structures causes the humeral head to be pushed forward. I trained for years the way you recommend in your video (I am a sports scientist and personal trainer myself) and could never fully get my issues under control. It was only when I stopped training the posterior shoulder structures and started pulling my shoulder back (and down) in various situations, combined with training the subscapularis, that things slowly improved. I would be interested to know if you are familiar with the explanations of Shirley Sahrmann and Donald Neumann on this topic, and if so, what are your thoughts? By the way, I found it a funny coincidence that I also have a RU-vid channel with almost the same number of subscribers as you. I’m genuinely looking forward to your response. Best regards, Wiktor

You’re totally right.

سلام و درود.ممنون از آموزش مفیدتون

Спасибо .Это навело меня на мысль что тренируя зубчатую мышцу не стоит выводить плечи вперёд , но имеет смысл напрягать ее не выводя их вперёд в некоторых упражнениях на её развитие.

I appreciate your videos! You should consider an option for people to tip you for you help!

Do you have exercises for knee stiffness, swelling of the quads and an inability to straighten the legs properly from the knees downwards

I've been dealing with this issue along with piriformis syndrome for years. I have to deal with military insurance and doctors so it absolutely is depressing going througu the motions for a long time and not seeing results, being in pain, and never returning to the things i love. Im going to give this a shot for a few weeks and see where this goes

Did the first exercise, felt immediate relief from chest. That’s crazy!!

Nice😊

Masterclass.

I have had a winged scapula for 10 years from a spontaneous nerve injury. I have been to 3 Pts and nothing has helped. My rhomboid and levator scap are always overworked and burning. I want to try these but seems like they all require a bench that can angle at 45 degrees. What can I do at home for this?

My first problem : fractured humeral head Second problem: doctors who don't get anatomy as they only work with 2d on a screen and no longer look at their 3d patients who are in the room with them. Third problem: physios who don't properly assess your individual pain and follow standard protocol and can't think beyond straightforward fracture exercises and then blame their patients for not trying hard enough Fourth problem (spotted by yours truly as I'm the one that cares) : rounded shoulder and worsening pain Fifth problem (also yours truly): subacromial impingement, nerve pains, worsening pains throughout humerus. Near total death. Aaaagh. Tries SA exercises. Nope. Hurts. A lot. Thinks why am I protracting my already rounded shoulder. Tries rhomboid and lower trap exercises. So, so. Only thing that gives slight relief is pulling scapula down and back but I've no muscle power to hold it there. This video makes far more sense. Especially the not going behind you. This is something I simply can't do without causing sooooooo much pain I start to visibly shake. I don't have an inclining bench though. I'll try to adapt stuff but may have to shell out for a basic one. Thank you!

Does this work when you have dropped shoulder,winging scapula from spinal accessory nerve damage from neck dissection?

When I tried to move my rounded shoulder down and back like you did it hurt the back of my shoulder on the side.. what does that mean... Also when I sleep I cannot lie straight on my back or I wake up in pain on the sides of my body.. I can lift and raise arms but my shoulder blades look wires when I do karate punches.. Please help with ideas .

Can we do the first 2 exercises without a bench?

would you replace face pulls with delt backs/ thumb down raise? The latter two are more isolated and prob target the rear delts better without the possibility of shrugging your upper traps/shoulders?

very logical

Doc what about an issue I have my right inner pec right against the sternum gets something like a cramp when I pull it totally acts like a leg cramp feels but its deeep in mt center pec

I dont have massive problems, but i have noticed that the reason for my right shoulder having this issue is becaude my body isn't aligned correctly. If i turn my upper body a bit to the right as if i am preparing to look over my right shoulder, my right shouleer falls into a more relaxed and correct position. So i feel like maybe the cause of my scapula problem is fo3m my body rotating a bit to the left.. but i have tried for years to figure out if it is the hips, the legs, the back or the upper body that cause this rotation and have come no further😂

Where can I get a 2” pad like that?

I will try this for month or two and I hope it works because I tried many exercises and it didn't work for me will

Your dog is really not interested in this workout 😂 Thank for the awesome exercises

are you palms to face forward or back, palms back on this video, palms forward on the video, complete guide to shoulder rehab, palms forward seems to be harder and targets the muscle better on me.

So, I have you train my real delt and the back ?

Can I do these everyday?

I thought i finally found the solution however contrary to your explanation, my scapula is lifted on the right, but the pain, clicking, tightnes and periodic wry neck under scapula resides on my left side. So 'im not sure which side to train

Any alternatives if you haven’t got a bench?

How long and how many times a week and how many reps???

Do you have examples with no bench? Or is a bench required?

6:39 Isn't that what we're trying to fix? Won't this exercise further contribute to the shoulder rotating forward into the chest?

My right shoulder has been winging a little and causing me discomfort lately. Ive been doing a lot of writing (right-handed) so i think this may be making it worse than ever before. Ive started trying these exercises, but i find it really difficult to feel the first 3 in the places he says they will work. Not sure what im doing wrong, it seems like no matter what i do for the first 2 raises, i only feel them in the side of my upper arm (brachialis?) Or front of shoulder. Anyone have any tips for form?

I had no idea the serratus could do scapular depression

All of those places are constantly sore. But my muscles are well developed. My serratus pain radiates around my chest and really bothers me.

How to do the exercise if i dont have a bench workout ?????

هل هذا علاج أيضآ إلى تجنح لوح الكتف

I don't have a bench???

Can you fix ribcage flare?

Hey i have winged scapula i need to fix it can u help me🙏

So essentially focus on building shoulder extension strength first, then external rotation, and then protraction/upward rotation in that order?

What is the name of the app and web site?

You cannot work on the upper or lower part of deltoideus posterior separately. It is all or nothing. That is a myth about different parts. See, why does the posterior part extend and externally rotate the glenohumeral joint? It attaches to the humerus. The fibers contract as a whole. To my knowledge winged scapula issue is mainly due to weak lower and middle traps and some rhomboids. If your shoulders come up and forward, then something is pulling them up and forward and what is not pulling and keeping them down and back are weak. So if you want to have a better posture just do pull-ups / pulldownd with emphasis on scapuale depression, also do rows with emphasis on scapulae retraction, and then with them work on shoulder external rotation

how many repetitions need to doing??

I ain’t got no incline bench, can I do the exercises standing/bending over?

nothing without equipment ?

can i do it without a bench?

Biomechanically, contraction of the infraspinatus and teres minor cause the humeral head to translate anteriorly, subscapularis contraction causes posterior translation of the humeral head. Would some of these exercises not worsen an anteriorly translated humeral head?

Could you do a video on cervical c7 bulge

so no one have been helped with wall slides? why pread wrong information?

My scapula is f’d. Thanks for this

Can you do this with no inclined bench?! 🙏🏼

Why not do rowing?

I 100% believe shoulder instability is directly caused by hip issues. Mostly by the human spiral line.

I have a question, can I still go heavy on my back workouts, like lat pulldown and cable rows?????

500 reps each exercise however many sets. Feel the muscle each rep. 1 arm at a time and 1 arm a day. Creatine and hydrate a lot with electrolyte supplements and sodium. I’m benching no pain, and rowing no clicking

I don't get the part with the Teres Major, because it is actually one of the primary internal rotators of the shoulder...

Isn’t normal to feel pain when u do this exercise ?

100%

I did the first exercise and the delt back exercise for 2 weeks and my shoulder felt cured, but it horribly aggravated my elbows and carpel tunnel As someone who bought ur $70 program but had to stop, what should i do if this exercise and the delt back exercise greatly aggravated my carpel tunnel and medial/lateral elbow pain?

🌹🌹🌹🌻🌻🌻🌺🌺🌺⚘⚘⚘

Rear delt!

7:14 9:01

Lol just lie on the floor on the chin/ribcage with the arms in a W (palms on the ground) and allow the shoulder to move upwards and forwards.

Winged is one syllable

the tilt on your ribcage is insane, you definitely have a super strong core

Where’s your shirt old man!

Could you explain it any worse?

this guys waist is as wide as his shoulders…

Completely wrong principle! Bro needs to stop fooling other people, it is painful to view the comments of those people who really believed it would work… The proper approach is to start from the T spine, normally those with winging scap has a loss on its curvature. Furthermore, work from bottom up, there might potentially be a pelvis tilt. The humerus head is the end result, not the cause of winging…

that skeleton with woman hair in the back is scary as hell