Scapular Winging Fix For All Levels (NO MORE PAIN!) | V SHRED

Scapular winging is a problem.. let's face it. And if you're experiencing a winged scapula, that probably means you're experiencing some shoulder pain or lack of shoulder mobility... or maybe you just hate how it looks.

Truth is, the shoulder blades are supposed to be flushed against your rib cage at all time. But if your shoulder blades are sticking out, it's usually due to a muscle imbalance.

Specifically, the serratus anterior needs to be strengthened. This is a small muscle below your armpit that controls scapular retraction and protraction. So in order to strengthen this muscle and fix your scapular winging, you must do exercises where your serratus anterior is stimulated.

Here are the exercises:
- Wall slides:
Here you want to find a wall and put your arms out just below shoulder level with your forearms flat against the wall infront of you. From here, you will push your shoulders forward, imagining that you are trying to drive the middle of your back backwards. Then you will slowly slide your forearms up the wall about 6-8 inches, keeping your shoulders rolled forward and not letting them raise up. Then slowly return back to starting position.

- Scapular Push-Up:
Here you're going to get down into a pushup position. Back straight, core tight, hands just outside of shoulder width... Then you want to externally rotate your shoulders (this will help tuck your shoulders blades back). Then, while keeping your arms completely straight, you will drive your shoulders toward the ground, driving the middle of your back up to the sky. Then you will slowly roll your shoulders all the way back as if you're trying to get your shoulders blades to touch.

- Resistance Band Scapular Push-Up:
Here, we're gonna be doing the same thing as the scapular pushups, but we're going to have a resistance band wrapped around our shoulders for additional resistance against our serratus anterior. So get into the pushups position with the band behind your shoulders.. Arms straight.. Roll your shoulders forward as far as you can.. Then roll your shoulders back as far as you can.

Do these exercises for 3 sets of 10-15.. every other day and overtime your scapular winging will "magically" go away.

#vshred #pushups #pushup

Scapular Winging Fix For All Levels (NO MORE PAIN!)
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Intro Song: Always Have by Castor Troy

[hellstormgaming]

I can hold an apple in beetween my shoulder blades

[hellenkeller]

what if i have this but it doesn’t hurt?

[sergiorocha]

1:15
"that can cause...ahh, eh, ub, maybe bad shoulder mobility?"
~Vshred

[eddieryley]

I’m 13 and have had this for my whole life without knowing what it was, it has caused me quite a bit of pain trying to sit up straight against something and I never knew why my shoulder blades stuck out, I remember doing push-ups where my shoulder blades were a good 5 inches higher than my back. In the past year I have been fixing my posture and it has helped tremendously. I hope these exercises can finally get my shoulder blades back to the position they should be in and make it easier to do shoulder workouts.

[shivahara]

thank you I'm suffering from scapular winging from 8 months since i had labrum surgery

[drummyboo]

I have been looking this type of video for a long time! thank you so much!

[sohasaied]

All thanks to you for sharing all those amazing exercises

Thank you. I've been doing several exercises for this already, but I liked the way you explained it, it helped me understand the movements a bit better!

[tjw]

Thanks for the video! I’ve been dealing with right scapular dyskinesis and winging for a year or so now and I haven’t been able to bench or deadlift or do any upper body exercise really without pain for ages because of it. I’m hoping doing these consistently for a month or two will fix this so I can get back to the gym pain free 💪🏻

[nmldpwr]

ive had this since i was like 4 and i always wondered why my shoulder blades stuck out so much

[mauricecooper]

This'll definitely help the pain i've been having. Incredible workout tips, Vince. Thanks, bro!💯👍💪

[hassanharaka]

Thanks so much, I looked for this video in long time

[agariofan]

this helped me a lot
thanks brother :D

[D.]

I have this but I just thought it was because I'm skinny

[KhoyrulIslam]

Thanks a lot man i was suffering winged scapula please another helpful video

[bigbigchud]

I've been lifting serious for about 2 years and my shoulder blade always pops out but ever once has given me a problem, spooky

[galgoyle]

I wonder if this would still help if scoliosis is a factor. I get nervous about strengthening muscles in the wrong position.

[shanevincent]

When i do an exercise like pushup my shoulder blade clicks every rep. Not sure if this is the same thing

[suther]

I see your KIA bracelet, he was a good man!

[jasonsthegoat]

U are by far the best YouTuber,
Can u plz make a video on pec imbalance. Thx