How I Fix Scapular Winging with Shoulder Internal Rotation

A deep-dive guide on how to fix scapular winging A.K.A winged scapula, improve shoulder internal rotation, & reduce shoulder pain.

Time Stamps:

Scapular Winging Defined 02:16
Why It Happen & What Muscles Are Involved (Biomechanics) 05:09
Why Scapular Winging Matters 06:23
How To Self-test for Scapular Winging 08:40
How To "Fix" Your Scapular Winging 11:46
Self Massage Routine 15:20
Ribcage Repositioning Exercises 20:20
Scapular Winging Exercises 25:33

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0:00 Introduction
0:49 My Shoulder Pain & Scapular Winging
2:18 What Is Scapular Winging?
3:08 Damaged or Impinged Long Thoracic Nerve
3:54 Poor Posture & Decreased Muscle Leverage
5:10 Tight Muscles, Posture & Biomechanics
6:24 Is Scapular Winging Actually a Problem?
8:42 Self-testing For Scapular Winging & Shoulder Internal Rotation
8:54 Posture Assessment Posterior View
9:35 Apley's Scratch Test
11:48 How To Fix Scapular Winging & Shoulder Internal Rotation
13:43 Exercise Programming
15:23 Self Massage Techniques
15:47 Self Massage Anterior Ribcage
17:15 Self Massage Posterior Ribcage
19:08 Bonus! Self Massage Serratus & Lats
20:21 Repositioning Exercises
21:34 Banded Posterior Expansion Common Mistakes
22:54 Bear Position Breathing Common Mistakes
25:06 Supported Squat Hold Common Mistakes
25:35 Strengthening Exercises
27:02 Seated Wall Slides Common Mistakes
28:40 Rough Country Bear Crawls Common Mistakes
31:31 Off-set Bear Push-up Common Mistakes

[TheGmiah]

The best and most comprehensive scapular winging video I've seen. You've taken into account both the rib expansion from a pri perspective and also fascia stuff and strengthening the muscles etc. Amazing job! Will get straight onto these, thanks 😊

[rukeyser]

You can have a pain free winged scapula for DECADES. You can have a PT refuse to work with you because you have range of motion, you are pain free, and you are 73 years old.

I am grateful to guys like you here on youtube - i know im the only old woman in a room full of jocks & gym rats 1/3 to 1/2 my age.

Im getting used to it ;->

3 "Hey it's your ribcage!" guys so far, and each of you brings different language & variations on exercises.

I like your graphics & exercises - tho im gonna have to slow down the bunch at the end.

You don't explain *breathing* up front as part of freeing/expanding ribcage.
For someone like me, learning about this and staying aware of it is everything.

Thanks for your work & for listening.

[spartan]

Came across this video from a post on reddit I found while googling about improving winged scapula. I've read a lot of posts and seen a lot of videos about this topic, have seen a PT, and am familiar with many of the exercises that are usually recommended. However, this is by far the most well done video I have seen about this. You do an exceptional job in breaking down these segments in a well edited, thoroughly detailed, and concise manner. Often resources online will point to the serratus anterior, and little is explained in way of the biomechanics, or a deep rationale for a specific exercise.The images you provide to help identify the target areas, steps to assess and re-assess the severity of the winging, and showing common mistakes, are all extremely helpful. And you provide some really interesting exercises or variations of the run-at-the mill suggestions, and it's quite refreshing and I'm looking forward to doing them. Well done!

[qayimrahimi]

thanks for taking the time to make an in depth video, with valuable information that's much more useful compared to others. It helps that you have unfortunately suffered from the problem in the past, giving you credibility to talk about this topic.

[lukechilds]

Can’t explain how happy I am to have found your channel! Almost infuriating that I’ve been dealing with this much pain for so long though!
Thank you!

[tahoeguy]

This is the best and most comprehensive video I've seen on fixing scapular positioning... Thanks so much for all you do!

[curlzncrush]

My new favorite channel. Thanks for this awesome advice. Years of guitar, video gaming, schluffing on the couch/in bed and craning my neck to watch youtube like I am right now all contributed to postural pain that has been accelerated somewhat by a rigourous gym schedule.

I'm gonna watch all the videos and see if I notice a difference after following the advice.

[zpxvykl]

Yesss thorasic expansion. It is tge rib cage for me. Thank you sir! Best video. This need moar views!✅️

[sebastianquinones]

I think this video is great and I find the tactics you use to address scapular winging make sense and are very necessary. I am a tennis player and am experiencing scapular winging so I would have appreciated some exercises with overhead motions, to help the body being comfortable on that overhead position. But why i love this video so much is because it addresses the problem as a whole system. Keep it up!

[MindDrip]

Great video, appreciate the effort that went into making this. The only confusing thing is that before certain exercises you instruct to protract and retract, while holding a protracted position.

[XenaWarriorMuppet]

Thanks for making this video. Will add to my PT routine

[piqnx]

Thank you these work great! The other exercise I added to this routine are snow angels performed with the spine on long foam roller and / or subine snow angels directly on the floor (wipers). I can measure my progress based on how well and how much pain I get when doing the snow angels...

[isabellap]

thank you, this is the best. already the wall breathing exercise seems to be hitting the spots on my back that have been hurting me on and off for years around my shoulder blades and self massage seemed to not be deep enough to reach them, so I'll see if these exercises help for that in addition to scapular winging. this video gave me some hope, so thank you.

[thomasshakelton]

This is a must see for any winged bro out there thanks a ton

[mikewest]

great exercises; i have been told my thoracic nerve may also be affected and it may take 6 months for it to heal; so muscle work you are doing will help but until that nerve fires to all muscles this will not heal for a while

[letstalkaboutthemovies]

Great video. Thank you! Two questions, please (I tried to find the answers in the comments below. Sorry if they're there but I missed them): How often should the exercises be done, and what's a reasonable length of time to give them in order to see if they're working for me or not?

[victoradebanjo]

Good evening man, I don’t know if you’re gonna see this but because of you I was finally able to let go of my upper abs (I was in a swayback coupled with other compensations, my right shoulder is the problem, I don’t know which one to do on which sides

[Antonio-pqfb]

Thank you very much for this. Not come across the breathing / ribcage approach. I've had winging for many years (worst on my right side) and it caused.me to stop weight lifting for many years. I just started again in the gym with the aim to rehab my imbalances. Working on releasing, upper traps, subscap, serratus, pec minor and lats. Strengthening the lower traps, rear delts and serratus (as well as glutes, hamstring and spinal erectors). I work at a desk job so get very tight and internally rotated.

I'll report back after some time.

God bless you

[chalieadams]

Starting these exercises today. I’ve been to pt and I’ve seen a ton of videos on “quick fixes” for scapular winging, yielding little results. The thing I hate most is the asymmetry in my back, so hopefully this will start to correct that after being consistent for a while. Also I feel like because my left shoulder is so rounded, it affects the rest of the muscles in my left arm, like I feel as if my bicep/tricep/shoulder are actually weaker because of the instability. I don’t know how common that is because I haven’t seen any posts or videos about the same situation. Gonna post updates in the comments over time

[danteghazizadeh]

Thanks for the video! It actually helped unlike the million "just strengthen the serratus" videos out there. Is it okay if we only do 1 or 2 of each strengthening & repositioning exercises? It's hard for me to fit in all of them daily. Which would you say are the most helpful to do?