Shoulder blade "winging out"? I can help you! These are 7 simple exercises you can do at home to eliminate scapular winging! Dr Jared Beckstrand will show you how to strengthen your serratus anterior and lower trapezius muscles to hold your shoulder blade in a better position, eliminate winging, and decrease pain.

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️ JARED’S THICK EXERCISE MAT: https://urlgeni.us/amzn/drjaredexercisemat
️ JARED’S EXERCISE BALL: https://urlgeni.us/amzn/exerciseball
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“Scapular winging” is the term we use when the shoulder blade comes off the rib cage during upper body movement, giving the appearance of “wings” on the back.

You see, in “normal” shoulder movement the shoulder blade (scapula) is held tight to the ribcage. However, in instances of weakness or muscle imbalance the muscles do not fire the right way to hold the shoulder blade tight to the body.

The inside edge or “border” of the scapula is pulled up off the rib cage and gives the appearance of “winging” on your back.

IS SCAPULAR WINGING PAINFUL?

“Winging” in-and-of-itself is typically not painful. It might look a little funny, but ultimately not many people experience direct pain with winging.

However, it is an “abnormal” movement pattern that indicates a lack of stability in the shoulder. When repeated over and over again, it has potential to cause pain in other areas of the shoulder (including impingement and rotator cuff pain).

So if your scapula is winging it certainly is worth your time training your muscles to perform better and add some stability to your shoulder. This will improve your motion and help you to move better and stronger overall.

HOW TO ELIMINATE SCAPULAR WINGING

If scapular winging is typically caused by muscle weakness and strength imbalances, the best way we can correct it is by training the correct muscles in the correct way to improve their strength and function.

The muscles that are typically at fault in cases of scapular winging are the serratus anterior and lower and middle trapezius. These are the muscles that are primarily responsible for keeping your shoulder blade in tight to your rib cage.

In this video you’ll learn the best exercises you can do at home to help improve strength in these muscles to improve you scapular winging!

BEST EXERCISES FOR SCAPULAR WINGING

0:00 WHAT IS SCAPULAR WINGING
1:19 THIS IS CRUCIAL
2:14 MODIFIED PUSH UP PLUS
3:00 PUSH UP PLUS
3:34 ADVANCED PUSH UP PLUS
4:43 EXERCISE BALL A’S
5:45 EXERCISE BALL T’S
6:04 EXERCISE BALL Y’S
6:24 WALL SLIDES
7:45 HOW OFTEN

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OTHER GREAT VIDEOS YOU MIGHT ENJOY:
HOME EXERCISES FOR SHOULDER STABILITY: https://youtu.be/I1-ntOyFCA8
WHY YOUR SHOULDER POPS AND HOW TO FIX IT: https://youtu.be/yR6EnBqjKNs
ROTATOR CUFF EXERCISES: https://youtu.be/hwqVwuCWNzU
STRENGTHEN YOUR MID BACK: https://youtu.be/N0hpxqIePaQ



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