10 Winged Scapula Treatments - Ask Doctor Jo

A winged scapula can cause issues with stability and overall function of the shoulder. Stretching and exercising muscles that attach to the scapula should help, especially the serratus anterior muscle.

Start with stretching: rhomboid stretches in long sitting, levator scapulae stretches, latissimus stretches, subscapularis stretches, pec/chest stretches will help loosen up the area to help with function.

Then, strengthening the muscles will help correct imbalances. Serratus punches, modified push up plus, bear hugs with a band, and serratus punches with band should help regain stability in the scapula.

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Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy.

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10 Winged Scapula Treatments:

DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

[AskDoctorJo]

Don't forget to hit the 🔴 *SUBSCRIBE* 🔴 button above! *Find all of my videos at **youtube.com/askdoctorjo*

[roadworkahead]

i have been doing these exercises every day for almost a week and i already see and feel a BIG difference! i recommend every person with this struggle to try this !!

[celeste-g]

All these comments and video in general make me feel less alone, I work in fast food so it definitely is the reason why I'm struggling with a winged scapula. I was told it was a rare condition. And it makes me feel more relieved to know others are struggling as well as on a path of recovery.

[couurrtneyyy]

genuinely brought my to tears how much this helped. the instant relief was unbelievable. i cannot thank you enough

[iiikeman]

Two days and it already feels better. Especially like the stretch with the pipe. Really hits the spot. The best tutorial out there.

[tronmagik]

Really happy to have found this to-the-point set of movements! I was feeling discouraged after some of the other winged scapula videos out there just weren't easy to follow, but this is just what I needed, thanks!

[ebadrahman]

You have no idea the relief I had, today I trained my back for the first time and it’s really saw, I’ve watched most of your videos and they really help with saw muscles.

[blabla]

im so glad these exercises don’t require standing since I have a knee injury. this enables me to work on my posture while not worsening my knees

[marierobinson]

I’ve had this condition for years it’s very painful. I decided to do some research and came across your site. It was a lightbulb moment.i am doing the exercises twice a day to begin. It all makes sense. Thank you for your time I’m very grateful.

[nj]

I just did my first two stretches and BOOM my pain eases pretty quickly. Still feel it a tiny bit but it’s a tiny knot now. I suffer from scapular winging too. Man imma do this now 4 days a week. Thank Doc!

[mariaalicedesouza]

I normally don’t even comment on youtube but doing some of those ONCE already helped me alleviate so much of my pain and make it easier to keep my posture right, thank you so much, I’m going to do them daily from now on.

[NFU]

In quarantine and working at kitchen table - not ergonomic. Started having bad scapula pain - telemedicine and even a in person visit - muscle relaxers and meds - nothing helped. Desperate- I searched YouTube and found this video. Stretch at 3:30 helped more than anything. Kept doing it. Few days later and I feel 95% better. THANK YOU.

[nathanesparza]

I just tried all of these very briefly and I already feel alot less winging, am gonna do these more frequently

[ScytheZ]

I’ve been struggling with this for awhile. Was doing almost all the stretches and exercises except for the rhomboid stretch. Was wondering why I wasn’t seeing much improvement and as soon as I added this stretch it made a huge noticeable difference! Thank you

[kardoyle]

I’ve been in pain for 3 weeks and I did your stretches and felt immediate relief
Thank you 😊!!!!
You explain everything so beautifully and so simply I think you may have just healed me thank you thank you thank you !!!!1 million thanks !!!!I have been in so frustrated not being able to do my oil painting

[ewelc]

Best exercises i learnt since 4 years of struggle! Can't believe no physiotherapist showed it to me so far...thanks so much! ❤ just regained hope for getting better thanks to you!

[musicalmitch]

Thank you for this vid. It’s very helpful that you explained the muscle groups and their functions. Appreesh!

[alliegreenshields]

this is one of my biggest insecurities. i am so excited to start working on it

[susanazunigauad]

I just subscribed cause this video really helped with a pain I'be been having for months! I would love to have this video in real time to use it in my daily routine.

[brianparker]

Immediate relief. Not completely because my snapping scapula is really bad. But this loosened me up