How to Fix Scapular Winging (STEP BY STEP!)

Reprogram your body here - athleanx.com/x/body-reset
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If you want to know how to fix scapular winging you first have to know how to assess it. In this video, I give you a step by step approach for fixing scapular winging and show you the exact stretches and exercises that will help you the fastest to do this. The scapulae (or shoulder blades) are good indicators of the health of your shoulder since they are directly part of the socket joint of the shoulder. If you have a movement dysfunction in your shoulder blades then you can be assured of the fact that your shoulder itself will not operate properly.
The first thing you want to do is look at how your shoulder blades move as you raise your arms up overhead and straight out in front of you. Have somebody video you so you can watch for the flaws after the fact. Look for a slight head nod to either side, a slightly elevated shoulder on one side, or a protrusion of one or both shoulder blades as you raise or lower the arms back down. Here, Jesse is demonstrating all of these. You might also see a bunching up of the shoulder blades as you raise up which could be an indicator of tight rhomboids.
If any of these is present you will want to perform the stretches shown for 45-60 seconds. Stretches for the levator scapula and rhomboids are shown and would need to be done for each of the sides that is affected. The key, as with any stretch, is the consistency with which you perform it. Aim for at least 4-5 times per week of 3-5 reps at a time on the sides that are affected.
The next thing to do is assess what your posture looks like in standing from both sides as well as the front. Again, you can either have someone take a picture of you in each position or just stand in front of a mirror and look for yourself. What you are looking for here is a pronounced rounding of one shoulder or both as well as a shoulder that seems to droop down more than the other. Tightness in the internal rotators of the shoulder (particularly subscapularis) as well as the lats and pec minor can be major causes of this. Here are videos in which I show you how to stretch each of these areas in depth.
How to Stretch Your Chest (AND HOW NOT TO!) - • How to Stretch Your Ch...
Rotator Cuff Stretches (The Ones You REALLY Need!) - • Rotator Cuff Stretches...
How to Stretch Your Lats (BEST STRETCH EVER!) - • How to Stretch Your La...
The key is that when these muscles are tight, impingement of the long thoracic nerve can become more probable. When this happens, the muscles that it attaches to (the serratus anterior) can become weak and cause the scapular winging to occur. Here, no matter how much strength training and exercises you do for the serratus, you will not fix the problem until the tight muscles are stretched and the compression is relieved.
Finally, you will have a series of serratus anterior exercises that you can perform to start strengthening this muscle and correcting the position of the shoulder blades when moving your arms overhead. Don’t try and do all of the exercises shown. Instead, choose 2-4 of the them and aim to work them into a small routine 3 times per week in addition to your regular workouts to start correcting the imbalance.
Remember, the focus should be on quality reps and not quantity. Aim to complete 20 sets of 1 rather than 1 set of 20. In time, you will see that you not only will fix your scapular winging dysfunction but will start realizing more pain free gains in your shoulders once again.
For a complete workout program that puts the science back in strength and realizes that there are no unimportant muscles, be sure to head to athleanx.com and get the ATHLEAN-X Training System. Start training like an athlete today and take your gains to all new levels.
For more videos on how to build bigger shoulders and the best exercises for your rotator cuff and shoulder health be sure to subscribe to our channel here on youtube at / jdcav24

[@athleanx]

Scapular winging might not be your only postural deficiency, so I put together a video to permanently fix your posture in just 4 simple moves => kzbin.info/www/bejne/nV6ai4qGeLypZrc

[@mist0]

Sir my question Can I person with Winging Scapula continue doing Gym? Thank you

[@mehmesayed4234]

@@mist0 Of course you can. I've had this issue for a long time I kept working out not knowing how much it is holding me back from getting stronger

[@KrispyChicken7]

@ATHLEAN-X thanks for this video! Are there any particular exercises to stay away from while correcting winged scapula?

[@Robbo117]

Wheres that stretching video

[@donsolo510]

@@Robbo117 does this work ?

[@Memorax]

its insane how jeff is always uploading a video about something youve literally just experienced, become aware of, or asked yourself about that same day. anyone else experience this? its crazy

[@rayary639]

wtf same here!

[@enjay6809]

Memorax Jeff has more than 3 mil subscribers ...when you concider that you will find that videos gonna reply to lot of guys problems etc..

[@davidr5685]

Memorax , yes! I posted the same comment and then saw yours. I agree very much.

[@13tapioca]

Memorax just now

[@s6ucy]

Yes! Thought I was the only one, been worrying about bad posture and rounded shoulders lately

[@RobertStrbac]

4:09 Rhomboideus stretch 4:51 Levator scapulae stretch 8:00 Serratus anterior exercise #1: Apple picker 9:01 Serratus anterior exercise #2: Lean back pushups 10:03 Serratus anterior exercise #3: Protracted band pull aparts 11:12 Serratus anterior exercise #4: Wall screw 12:39 Serratus anterior exercise #5: Dip plus 13:37 Serratus anterior exercise #6: Straight arm pushdown

[@ahmadchaarawi5702]

thx for the summary

[@erich7662]

You are the third Mvp behind Jeff & Jesse

[@stamatisvragas7720]

Take into account watching the whole video. The time stamps are useful if only you have watched the whole video and you come back to remember the exercises

[@Mazza95]

Please pin this!

[@Daniel1132Micah5]

Thnx for this Respek

[@trayconn2111]

Finally after more than 10 years of pain in my right shoulder blade, exercises and stretching that relieved it. I had an accident over 10 years ago and a total weight of over 1700 lbs of steel fell on my right shoulder across my back ripping open my scalp and shoulder. What should have killed me left me in an immense world of pain for all these years and now thanks to you I only did a few of the stretches and exercises and I immediately felt the pain disappear. I started having tears in my eyes because finally I will be able to rest at night and not be in pain in my shoulder 24x7. Thank you. God Bless All of You.

[@luciusandrellius9817]

It’s amazing that once you find the correct exercises they make an immediate impact on reducing pain. I’ve experimented with different exorcises and doing the wrong ones will make your problem worse but the right ones you know it right away by the time you finish a set you already feel the relief and especially after a few days. I used to have shoulder pain from lift pallets over my head all the time and when I started doing dips it made huge difference in reducing the pain. Same with other pain I’ve been dealing with. You just have to keep searching Jeff’s videos and trying his exercises until you find the right ones. This guy is a miracle man.

[@johnb3130]

Jeff making miracles happen

[@BipolarBilly52]

How is it holding up?

[@johnames6430]

I've also been screwed up for about a year due to an injury in the upper back area, I know what that pain feels like and every night is an adventure trying to sleep. After almost one year my symptoms are gone. I'm so happy, it's almost surreal to have a normal day.

[@trayconn2111]

@@BipolarBilly52 it's been a Godsend, after all these years no more pain in that area (right scapula). It is truly a miracle, after many years of PT, they never touched it, I was always in pain, everyday 24 hours. I found this video by accident and just told myself to try it & thank God I did, after the 1st set of exercises I felt an immediate release of pain, the more I did, the less the pain, eventually completely pain free, so when I slack off too long my scapula tells me, hey it's time, let's hit the exercises again, off I go & after my set, I'm pain free again. I literally cried the 1st night because I had no more pain.👍

[@indcreations2968]

4:10 Rhomboid Stretch 4:44 Levator Stretch 7:40 Apple Picker 9:00 Lean Back Pushup 10:02 Protracted Band Pull Aparts 11:10 The Wall Screw Post edit for those who have access to Captains chair and gym equipment- 12:25 Dip Plus 13:30 Straight Arm Pushdown

[@Why0987431]

IND CREATIONS cheers

[@jianshimano9760]

Nice

[@martin8313]

if only viewers could create timestamps for the old videos, would be so fucking useful for these guides where you sometimes come back just to check how that one exercise was executed

[@sup1855]

Thx

[@indcreations2968]

@@Why0987431 All good brother 👊🏻

[@richardwilliams6256]

This generation is so blessed to have this type of information a click away. You have know idea how this level of FREE valid PT and Instruction used to be hard to obtain.

[@ZHGAmingAllTheWay]

Richard Williams do you live in South Carolina? The person who made my.phone # before me was named Richard Williams and I get like 4 calls a day for the last 4 years for him and it's so aggravating 😂

[@knuckledragger1404]

ShortManFilms then change it 🤨

[@ZHGAmingAllTheWay]

Knuckle Dragger it's such pain everyone knows me by this phone number

[@lancealot4001]

well , the trade off is if you don't earn it or work the knowkedge and have it handed to you........

[@rijaulmondal4745]

Richard Williams z's

[@Universe_Speaks]

I have paid so many chiropractors and this guy just fixed some of my lingering problems with his videos. RESPECT!!!

[@xa-1274]

Imagine having to pay for a chiropractor couldn’t be me, an European

[@grigoremihai1454]

How long took to recover from that ?

[@Universe_Speaks]

@@grigoremihai1454 some of his exercises give instant relief. You just have to do it everyday...The problems that nobody could fix for 3-6 years were fixed by Jeff in a matter of a few months and with reps in it. The discipline to follow his videos and do those stretches are the key. I am not very disciplined.

[@matthewjacob4183]

Physio therapy dude. Jeff's got the goods

[@vaughny7258]

How often did you do the workout?

[@TadBaterbomb]

I've probably fixed 3 or 4 different pains I've suffered with for years just by watching this dude's videos in the span of a day. Literally a lifesaver!

[@tominfoengnet]

You've literally hit on every issue I've had my entire life, and my father before me, to where I thought they were inherited psychological traits. Raised left shoulder, winged left scapula and rounded shoulders, so now at 64 I'm going to finally fix it all, so thank you for all your help.

[@calebs8892]

This video legit saved my life. I've always loved martial arts and sports. But I've suffered unfortunate injuries in my teens, and I've had severe scapular winging for the last 3 years of my life. This resulted in not only back pain and a very unbalanced back, but severe neck pain that plagued me without rest. I say again, after watching this video a few times, EVERYTHING CLICKED. I did all the exercises you listed and spoke about a few months back, and I honestly feel like a new person. I am more athletic, I am more pain free, I've put on muscle and I can do the things I love without pain. My neck pain magically left after 3 years of hell. My weak shoulders were rehabbed with the scapular push ups, stretches and straight arm planks. Thank you so much Athlean. You are doing such selfless work. Great content and all around just a great guy

[@godeater6382]

when did you start noticing the differences

[@arreeffe3317]

Did you feel doms in your seratus? And when did you begin to see changes?

[@tatanka9913]

if i may kindly enquire how much time had elapsed prior to you discovering the results of this routine?

[@ethancushing7771]

@@tatanka9913 i too would be quite interested in the number of earth's rotations until you perceived a difference in your body

[@wrldlibr8tr32]

Stop doing the exercises and boom. It's back three years and counting also.

[@x2eXu50x]

im all fucked up...i have everything this guy makes a video about

[@ryanbrown4053]

x2eXu50x same lol. So much shit to fix.

[@danielmejia1850]

Same here lol fuck it

[@eg2444]

Same here

[@nigelobach7202]

Same here

[@jaredhu5960]

For goodness sake i want to be normal

[@matthewjacob4183]

Thank you, these exercises and stretches are fundamental. As someone recovering from some severe back and shoulder injury, I do watch your videos often. I lost interest in exercising after I got stabbed (lead to depression, loss of self image, and a little loss of will). But I never let that break me. I used to be focused on strength and physique, powerlifting brought me a sense of accomplishment. Watching your videos reminded me of the routine, that day-to-day cycle of knowing and learning control over my own body. Whatever reason people may have for getting into fitness, you're the one consistent reference I never have any doubts about. I definitely share your videos. Those little changes in stance, shifts in technique, rotation and direction, really ring through, cause it's all helped me! Probably said all this before, but I wish you the best, stay safe and healthy. And thank you for the motivation, for the education, and for the help fixing what's damaged. You're exemplary.

[@feralcatforlife]

I've had an elevated left shoulder with brutal neck tightness and pain on that anterior shoulder since I was 14 (now 28). I've seen 3 physiotherapists and none of them have ever given me this level of education. Thank you so much!

[@EJBrown1]

Six years of constant shoulder blade pain, 12 different doctors, nearly 20 cortisone shots that didn't work, years of PT, hundreds of pain meds. And THIS is all I needed?!!! Not ONE of those "Specialists" thought to check for shoulder blade winging? I'm SO MAD but grateful at the same time.

[@swagboss10000]

Ellie Zellmer how long before u started to see improvement I want to use that to gage my results if any to see if this is actually the cause of my shoulder and neck pain.

[@kyle21843]

same here. i went to my doctor and he just said its a strain in my scapula region and told me take 3 advil a day and rest it. never once addressed as to WHY it happened and how to prevent it

[@SomalianDuke]

Kyle Howard The reason is that a doctors job is not to prevent it, but treat people when there is already a problem. If disease, pain etc. was prevented, doctors wouldn’t have a job...

[@davidsusanto413]

Hello. Is your winging scapula healed and normal now? I have also winging scapula in my left. It is pain

[@thabisilephewa3857]

Elli Zemmer me too have had this pain on my left wing for six years, had seen doctors several times but the pain would not go permanently until yesterday I saw this video and the pain was killing me and have thought the pain is permanent bt today I am very thankful to my God for the coach, may God bless him more and more because the pain has gone, I feel new and very happy - from SA

[@shutdahellup69420]

2:48 Thats a wing? If thats a wing, then i have fkn rocket jet pack

[@lordstark9257]

Haha funny moment

[@mouadberrami7518]

Yeaaah same for me

[@BM8C7]

XD

[@kpoplover4512]

You know just looking at your profile it reminds me of bts blood sweat and tear Teahyungs wings.

[@siccbastard4580]

Same man, heeeelp

[@thegreatgazoo6780]

Jeff, you are a genius!!! I’m a truck driver who spends 10 to 12hrs behind the wheel and it hard to keep good posture. But your videos on posture are becoming so helpful to correcting my shoulder slumping. I just wanna say “Thank You!! Keep put out the helpful information dude!! 😁😄

[@craigwabano4876]

One of the first people I learned from! Thanks many life times, your videos are very inspiring, and helpful. The pursuit of decent posture is a long dark path with mistakes and failure included. By watching you I added more effective workout/stretches to my routine and other very efficient physical activities to improve my everyday living. I was a 240 pound male who was 6'1 that stood at 6'0 due to my lower back to neck being badly neglected and under developed. I owe you tons! SO much that I finally made a youtube acc to subscribe! Thanks Athlean-X!!!!!

[@davidallen2181]

Thanks Jeff! Ive been trying to explain my shoulder problem to doctors for YEARS and nobody has been able to figure anything out. its been causing serious tension headahes and sometimes just locks up for no apparent reason and in the last year has caused me to miss LOTS of work. Massage therapy has only helped me a bit, but as soon as i saw this video and went through the motions of all the exercises, i immediately felt it in the place causing me all the hassle. Now i have a name to put on my condition and methods to fix it as well. you are a godsend, good sir. Really, i couldnt be more thankful. as sson as im working steadily again the first thing im buying is your full work-out programs.

[@KaviSenanayake]

Hope you recover soon David!

[@polthomaskeeley7860]

Good for you David! 👍🏻 Yes, Jeff really is an authority on this stuff. Impressive.

[@_Only_Zuul]

David Allen i have had the same kind of hell with my scapula, neck, shoulders and upper back since i was a teenager so well over 20years. it's a nightmare that i don't know if i'll ever see the end of. i have bones protruding from my upper back and a nerve impingement in my neck affecting my right shoulder and arm. chronic pain in my entire upper body. no therapist has ever been able to help me, no stretches or exercises have had much effect. i have an upper back like an old lady, no rear delts, no rhomboids, no traps, no serratus etc but my lower body is big glutes, quads, hamstrings etc i look really weird and imbalanced, i always wear jackets and hooded jumpers because my upper back looks so very weak and i want to cover it up. really down miserable feel shit about it..

[@Clark_808]

Did you have a mild tenderness feeling in your deltoid during that time?

[@vaibhavsingh6809]

Same problem,,,I explained doctors same thing but they didn't get that ,,

[@ahmednasir991]

Honestly, probably the most informative guy I've come across. You sir deserve a medal.

[@jenniferhero2816]

Thank you for not only showing the stretches and exercises, but also sharing exactly how much to do and how to incorporate them into a training routine. That's the piece that was missing from all the other info I found. Much appreciated!

[@marcelias9297]

is it gone now?

[@nakshsanson9518]

I wasn't able to sleep and every morning woke up with a bum back with this irritating nerve pain. Your exercises are very helpful. For the first time in a very long time I feel like I have some strength in my neck and the pressure on my back is relieved. Levator Stretch worked for me. Thanks bro. God bless you.

[@blackjackool]

I wish every gym trainer had to have a Jeff Certification to get a job.

[@samuelellringmann3424]

I honestly believe that if you watch every video on this chanel and memorize everything, you can be a gym trainer with a clean concience. Probably do a better job than most too.

[@reredrummer123]

it's called getting a Doctor of Physical Therapy lmao

[@joelbackman8330]

@@samuelellringmann3424 I agree with you

[@joelbackman8330]

@@reredrummer123, that's not what he means. He wants all of them to be approved by Jeff. If you get certified it means Jeff thinks you know enough to be a trainer.

[@joshboston2323]

@@reredrummer123 dont think he has a DPT. I believe he is an MPT..

[@lisamarie5680]

"It didn't take you one night to get here. It's not going to take you one night to fix it."

[@musaa.7973]

thanks

[@tylerkincade6576]

Yeah that’s what he said

[@j.e.3241]

Tyler Kincade 🤣🤣

[@JJVO21]

I should tell my Wife that 😂

[@Cocxy69]

Well....it literally took 1 night for me to fix it

[@_mytopfive]

Thank you for the levator scapulae stretch Jeff and Jessie! Instant improvement in my rom for turning my head. Will incorporate daily now. You guys never disappoint when I have an issue. Jeff also fixed my elbow pain with reverse curls. Best fitness channel on KZbin! Everytime they make a video, a surgeon looses money 😆

[@MalekOfficial]

Athlean x, you are the reason i getting back my old gains. My left shoulder had pain, my scapular had pain.. I just wanna say thank you so much, you are the only person I put all my trust in, when it comes to youtube fitness gurus. God bless you sir !!!

[@mr_heathen6319]

man I wish I could see Jeff in person, his youtube has helped so much with my rotator cuff injury. this dudes better than my doctor and personal trainers at my gym!

[@mohammedahmed9236]

Does he have a video to cure rotator cuff tear ?

[@abderrezakghozlane4427]

kzbin.info/www/bejne/ioS9qWeXmd6cfac

[@nedflembag]

11:18 *Jesse puts his hands against the wall* Jeff: "The screw part comes in a second"

[@gustavovasconcelos2049]

Underretad comment kkkk

[@sameerkumardash5795]

Very underrated

[@opportyounity]

You are really a genius! Thank you so much for your videos! I really wish that EVERYONE who is working with their or other peoples bodies (dancer, swimmer, doctor, chiropractor, physiotherapist etc.) watches your videos! The way you have an exercise for seemingly every muscle and misalignment in the human body is a gift! I am a yoga therapy instructor and every time I watch your videos, I learn something new for the ailments of my clients and how to adjust the yoga positions ever so slightly to make them even more affective for the individual. Thank you from the bottom of my heart for sharing your truly empowering insights 🙏

[@skoomo9721]

I've had numbness under my left shoulder blade for 2 months and i get that pinch and grinding sounds with pain.After watching your video and only doing two sets of stretching I can already feel the improvement and my blade is no longer getting stuck and the tingling is kinda better. I'm going to do this everyday now. THANK YOU!

[@chriskillifer4906]

This has been a constant source of irritation pulling on my left lat, my shoulder and my tricep. After continual getting massages and chiro to work out the pain and loosen up the fore mentioned. These exercises have greatly released my lat, shoulder and tricep tension! Thank you so much for sharing! No broscience here, just good sound advice! I also appreciate that he’s wanting people to exercise for life! Wishing you good health, happiness and prosperity!

[@justinpower4475]

Jeff is such an articulate and precise speaker. Deserves all the subs.

[@dquinnster47]

Best start to a KZbin video ever. All seriousness, I really appreciate this. My wings have been jacked up since a nasty car accident.

[@nuthinbutnikk17]

Dude idk why I burst out in laughter looking at Jesse turning his face to the camera at 6:03

[@vitjok209]

dude so funny😂😂😂

[@stewieiscoming2825]

i laughed a lot

[@vsevolodzamyatin3211]

piknikkopi u

[@aakashtyagi7745]

bwahahahhaha

[@shivangisavaniya5305]

piknikkopi tchgffg

[@JrobAlmighty]

Amazing. I've been looking for a solution to this pain for a long time and it was here under my nose in someone I already sub to. This guy is the truth folks.

[@KillianDefaoite]

I can't thank you enough, Jeff. Extended periods of time using a computer mouse because of COVID online school has given me some problems in my right scapula. These exercises were instant relief and I plan to keep doing them. Thank you so much.

[@iqraasif7462]

Plz tell me about shoulder pain..

[@tinabreis2579]

Same😭

[@julieberg5085]

You just told me way more than my PT guy has. I not only have winging (both sides) but I now can't get one arm straight up without pain and weakness. The Doc that sent me to therapy said I just had an impinged shoulder. I am so glad I found your video, now I can add these exercises to my routine.

[@bpsmith0587]

High left shoulder, dab to the right. Got it. Thanks!

[@CR-yo8je]

raymond is jesse's brother...jeff probably gonna make him gain some muscle mass too

[@salembajrami534]

Lol i bet Jeff's furniture has gains too.

[@fullup91]

poop gains... lol see what I did?

[@4olufade]

ROFL and crying

[@psg6832]

I heard he killed his real brother because he could afford a skeleton.

[@ShovelChef]

Nephew, I think.

[@robertrub5503]

I've been watching for quite some time now but just found this video. I have major scapula spasms into my ribs etc. I just did the stretch where you hold your head down away from the afflicted side stretching it and raise the opposite arm... I heard and felt a fantastic pop in my spine and 80% of my pain went away instantly. It's getting better as I type and could cry because I'm so happy. Thank you so much for your help Jeff!!!! I am working on my posture to correct it for good following your videos. You are amazing

[@justmuhammedessa]

What's the exercise called?

[@johnmclaren7059]

I’ve been in extreme pain for two weeks with the right side shoulder blade, I’ve gone to massage & chiropractor therapy and with no relief! After watching your video which iam a subscriber to your channel I’ve been doing this now since early this morning and can feel the difference already and the pain is slowly dissipating ! Thanks for the tips!!!!

[@iamjoshkoopman]

I just noticed that I have this today. Then Jeff uploads this video a few hours after. Jeff, can you read minds?

[@rayary639]

Josh Koopman same happened to me, he for sure is

[@tengil4595]

Josh Koopman pretty sure he can

[@df71091]

Josh Koopman I have like all of them since I started training 3 months ago . I wanted to strengthen my back cause of my hard job , now I got back pain haha

[@jvg7806]

this is getting creepy m8... same story over here

[@cameronjenner5642]

same

[@darja25]

Hands down BEST KZbin channel about fixing muscle tension. I'm speechless, in just two days of watching and doing this i was able to walk pain free which I wasnt able to do in years. I've given up hope,but i guess miracles still happen and these few days I feel like someone gave me a new spine. ♥️Thanks so much,God bless ya

[@cptforce4541]

i need to choose only one exercise or do them all?

[@profiyntroz5186]

@@cptforce4541 all

[@fortnitesdead1015]

Did it actually work?

[@MelliiMelanated]

These stretches are godsent😩 I audibly moaned they feel so good😂😂

[@zk3212]

😳😳😳

[@swenpai]

Bruh

[@ctrlw__7-years-ago]

*holy music stops*

[@prince_sach50]

ayo

[@5ft4italian75]

Do it clap do it jiggle do it defacate

[@garethgoodram5987]

Hi I just wanted to say thank you for this video. It has really helped me out. I've had pain in my back shoulder blade. This pain runs up and down my spine into my kneck. And one of the stretches that was demonstrated on jess really did the trick. All the tension and stress in my back has disappeared. 😊 I've subscribed to your channel my friend. And hit the like button. Thank you again. 😊💯👌

[@luceinbattaglia9425]

I'm starting being gelous about Jessie. Having a trainer like you is a blessing! Congratulations and many thanks from Sicily Jeff, you're definitely the best!🔝💪🦁

[@markmahabir4550]

JEALOUS please learn to spell.

[@fathereshark8421]

@@markmahabir4550 stfu

[@3lv10]

Hi Jeff. Can't even begin to tell you how important this vid is to me now because I've now managed to identify a lot of postural problems with my kids. Tey are seated pretty much all day from schooling, extra classes and so on and they do nowhere near enough physical activity. Not just scapular winging, but APT and issues with their leg alignment. So I'm learning as much as I can about these conditions and your videos are just gold. I'm learning so much and applying them in the hope that I'll be able to fix their postural issues while they are still young before it's too late. Thank you!

[@lecobra418]

Wow, that's good parenting right there!

[@lucez205]

Came across this by accident. Omg. I have all of the mentioned. Tried all the stretches and exercises and it is working! Took me years to mess up my bk and I hope it is not going to take years to feel a bit more normal again. Fantastic video, you are amazing, thank u! The US ppl offer the best advice and tutorials :) Greetings from the U.K.

[@JavierRodriguez-qc9uq]

You are awesome. I refer my clients to your channel/videos often after they leave my massage therapy office to help them better understand the science behind the possible reason why they have pain in their neck, back, shoulder, glute, hip, etc. Of course, we never diagnose. We always refer them to their physician if we feel they should/need to, but these videos provide people with more knowledge about how their body "should" be working. Thank you for posting these videos, they are so helpful.

[@Cooper-tw5rf]

Found this video studying for my gross anatomy test. Jeff literally mentioned everything important about the clinical. Im very impressed with knowledge

[@blakestinson24]

I would just like to think ATHLEAN-X for his videos concerning the balance of the back muscles. For about the past 3 or 4 years I have had pain in between the spine and shoulder blade in my right side after standing or running for a moderately long period of time, like 30 minutes to 1 hour. This ruined my hopes of joining the army as an infantry officer. However I have incorporated these stretches and exercises into my routine , and a month or two later my pain went away.now I am enrolling in ROTC for college and my confidence is soaring. Thank you for your help in my fitness and health

[@juliewahlin4958]

I've had this issue on my right side since I was a child. I just recently remembered an injury I had at 8 years old. Nobody realized that was why my right shoulder was rounded forward and my shoulder blade out of alignment. My rounded shoulder and poor posture has given me me confidence issues my entire life. My parents thought I was shy and insecure which was causing my poor posture. Watching this video gives me hope! Thank you

[@ellectro_earth]

Omg thanks, I had a problem in this spot for years and had pain, this was taking my energy away. And I fix it for 5 days doing this streching. Thank you so much and God bless You and Your family

[@meganrussell1632]

This is amazing! Not only is it great for my personal use but I can also use it in my line of work for rehab with my throwing athletes! GREAT VIDEO!!

[@DS-bz4mz]

4:10 - 1x5 5:05 - 1x5 9:05 - 2x5 11:20 - 2x5

[@hakanbayril466]

D S thanks

[@redzhenhelmy6877]

I would do the first two exercises as 4:10 - 1x5 5:05 - 1x5 like you said but then do the last two exercises as 9:05 2x10 11:20 2x10

[@LataSingh-kq1ij]

Not all heros wear capes💋

[@adnan8296]

Thanks mate

[@roberto12350]

He’s not really helping you here! You need to watch the whole video.

[@flexibleskeleton6748]

jeff, i have some posture problems. i did pec,lats and shoulder stretches.I did this routine,rotator cuff exercises and just one upper back row with a flat bar. I SWEAR I FEEL AMAZING and my posture is better now. i will do this routine 3x per week. Thank you man! THANK YOU SO MUCH.

[@islip376]

Omg I just did these and I already feel a difference! I’ve been suffering with pain for 4 months and doctors haven’t helped a bit? Thanks so much ❤️

[@Naruto75366]

5:18 if you painted him grey, you can put him in a museum of greek gods

[@idklol2194]

exactly what i thought xD

[@Kawaski3000]

this isnt getting enough likes XD

[@profiyntroz5186]

Xd

[@rabbitrb630]

fck 😂

[@cocorosh7295]

XDDDDDDD LOLZ HAHAHAHAHAHHAHA BWAHAHAHAHAH BRHEHRHEH MEHEHEHEHNIGGA YEEYEHEHEHYEHYEHYEYR

[@timbaland952]

This video was tremendously helpful wow... been wondering what’s been going on with my left side for awhile and knew it was nerve related but unsure of the specific muscles involved. Thanks Jeff!

[@larsafrika]

One of the most impressive guys that I have come across - for his knowledge. Absolute genius.

[@yuyangaoshouhuan]

Jeff's one of the best trainers and physical therapists on the planet. Every time I have a problem with my body, I consult with a handful of doctors and none of them can give me a proper diagnosis. Then I open KZbin, look on Athlean-X, and bam, here's the answer. Now I know that I have scapular winging and how to fix it. Thanks a million, man.

[@lem8540]

I’m honestly really happy that I’m not the only one struggling with this. I’ve been looking for a video to fix this specific issue for months and I literally searched up “boney back” and found a few videos on a wing scapula😂 omg I’m so happy

[@pandaify5106]

As a shotputter, finding out the solutions and explanations to weird throwing problems you've been having is great

[@Dianne327]

Sleeping on our side is one of the biggest contributors to this common problem. This was great. Thank you!

[@X11CHASE]

Sleeping on the side is the most comfortable too

[@qaziumer8994]

If i don't sleep on side i gets sleep paralysis

[@samanshabani4471]

I've been watching these videos since 2014, when I was 11. But, I've never really appreciated Jeff and Jessie for everything that they do. Y'all are amazing ppl for providing ppl with this information and solutions. Thank you!!

[@leongchew]

Bro , you save my life , ive been stop any exercise/workout for half year ,becoz my left scapular wing keep pressing the back of my heart.At the beginning i thought i got a serious sickness . But after follow your exercise , extremely accurate feel the right point pain while doing those. Thks , God bless

[@sharmilatiwari8712]

I Have The Same Problem I Have My Left Scapula winged And I'm Afraid To Workout Can You Tell Me Your Experience

[@karlblake4596]

@@sharmilatiwari8712 try the hitch hiker with resistance bands

[@johanliebert5845]

I love this guy Not only does he teach us workouts and shit, he also has some knowledge in science and he uses science to explain how this “workout” can help etc

[@wayneseiler]

Awesome to see Jessie’s progress in gains and confidence!

[@morningcoffee1111]

This video basically seals the deal. You are the first place I will be looking when other issues come up. Solid content.

[@aniarablechannel4668]

12:16 "No excuses here 'cause everyone has a wall." Joke's on you Jeff, I live in a cardboard box.

[@ctrlw__7-years-ago]

Aniarable Channel Still has cardboard walls😂

[@chucknorrisjohngson8694]

Aniarable Channel You not safe lmao we on that ass

[@kclassy8631]

theres walls on the street. try looking for wallstreet

[@randallbabineaux9778]

Congrats! Boxes have 6 walls

[@Slae777]

Store wall

[@liambothwell4602]

I popped out my shoulder blade playing rugby and I’ve had problems ever since feeling normal. This video has supplied more helpful information than physio and I’m starting to return to normal. Thank you so much!

[@user-kk7bg4md7v]

I didn’t know a traumatic event could cause scapular winging. I think it’s a progressively cumulative condition over a long time of bad movement habits or immobilization such as from a sling after surgery

[@ermarimingala151]

Do you fix it?

[@satishnaik3562]

Jeff u r truly a modern day yogic master.One who has mastered the entire body mind muscle connections.All your videos are extremely helpful..

[@cerr404]

Imma be honest, He's covering all things that might come across your mind during your journey, so huge thanks to you man.

[@mmmdazzagoodmemeayzzz7264]

Thank you so much I’ve been struggling with winging since August with relatively no relief. This video has helped me a lot.

[@clayton6034]

did it go away?

[@MidhannAhuja]

Update please

[@Sheikhmorpheus]

Doing God's work here Jeff, this was extremely helpful.

[@nestor95125]

Thank you! These back pain exercises you provide work on my back pains. Keep doing what you do best

[@anastaciazara1787]

This video did more to explain why I have TOS (and scapular winging and a dropped shoulder) than four years of PT with three different PTs. Thank you!

[@craig4584]

"We all know that having a winging scapula is going to be caused by a weakness in the serratus anterior muscle." -Jeff

[@gooddude5683]

Yeah pshhh duhh we obviously all know that, oh what...what, do you not have a master's degree in physical therapy and physioneurobioligy???

[@goretoye]

@@gooddude5683 LOL so true!

[@matthewrandall9833]

Yeah right my doctor and physio didn't!!

[@haroo86]

I just smile in agreement knowing damn well I just learnt a new language

[@slushyslushy7777]

@David Ryan the most famous formula for anything by athlean x standards

[@RustyIsScared]

lol it is confirmed guys, jeff is stalking us every day to find materials for new upcoming videos, your crazy jeff XD

[@clarencemarkjr3144]

Jeff, just doing those simple steps has relieved years of stiffness. I will definitely incorporate this exercise. 👍

[@amirthedude1232]

I love your videos I just found your channel by chance and you literally addressed all of my problems I have with my back. I can't thank you enough!

[@Hugo-js3jv]

someone tell me how this channel is free to watch xD

[@agariofan1275]

hhahahaah :D

[@jclegacy6788]

They didn't add a price to buy it. Therefore it is free

[@msultan611]

Nothing is free...we use our time to watch ads as payment

[@toefes]

Michael Sultan you’re right, but that’s a really pessimistic view on it :p

[@otownshorty407]

toefes calm down buddy

[@TheHollowClown]

Oh man. Watching these videos, I'm seeing how much work I gotta do. I've got huge wings, round shoulders, a weak neck, you name it.

[@slimshaby4622]

Have been struggling through this alot. Exactly a kind of video I've been looking for. Thanks jeff

[@aishas4182]

thank you so much Jeff! My dad had this pain for more than a week now, Allhamdulillah he did these only for some minutes and he feels bit better. thank you for these videos.

[@arnoldchand4144]

damn i really felt that first shoulder correction stretch, thanks for the impactful info Jeff & co!

[@thegraterman9112]

thanks Jeff! I've been living with a winged scap for many years. Looking forward to putting this information to work!

[@zemmouchihoucine8671]

Did that work ????

[@benjaminhertz5391]

Jeff you are the man! I have had Rhomboid pain for weeks now (perhaps caused by sleeping on my side) Tried to massage it out with the massage gun to no avail. The wall stretch was an immediate success. Thank you!!!

[@AllArePreciousToHim]

😭Thank you for helping me! Man, I’ve been having pain in my scapula and this video helped me to identify why. I do calisthenics and I haven’t been stretching enough.

[@raviamin2820]

been having huge winging and impingement issues in my left side. it causes inefficiencies in every lift, including leg exercises like squats and deadlifts. this has helped a lot!

[@jasokage4511]

How long did it take for you to see improvements?

[@wicked9348]

Do u still have winged scapula?

[@raviamin2820]

@@wicked9348 definitely, but these exercises help.

[@lucazanettin]

Maybe you saved me a lot of suffering .. it's been years of physiotherapy, pain and neck blocked .. I did everything and I feel exactly what you say. Left shoulder blade, after the first session my neck is unlocked!! ;-) I will continue perhaps forever!! :D

[@martinb.3756]

Update?:)

[@mindfreak1able]

whats the result luca?

[@lucazanettin]

@@mindfreak1able When I get stuck I do a few days of exercises and get better quickly! I know it should be prevention and not a cure! 😅 I train a lot and I only have 90 min a day! I took suggestions from the channel for many other exercises.. 😉

[@lucazanettin]

@@martinb.3756 Sorry I saw it now! When I get stuck I do a few days of exercises and get better quickly! I know it should be prevention and not a cure! 😅 I train a lot and I only have 90 min a day! I took suggestions from the channel for many other exercises.. 😉

[@mindfreak1able]

@@lucazanettin ohh ok.. Thanx for the info..

[@reneeadams1374]

❤❤ this is THE best video ever made for this issue - after periodically searching for probably 6 months I nearly gave up until I came across you so Thankyou very much 😊

[@Misalizify]

Great routine! While protacting against the wall, I must have pressed too hard against it and now my wrist flexors are swollen and hurt. I had tensinitis a couple of years ago and this mistake has been real bad... what can I do about it??? I have already made an appointment with a doctor to diagnose why my wrist flexors / foreamr flexors hurt.. it was an accident. I love how much you know and how clear your tutorials are, Jeff... I've never met anyone as qualified as you!

[@sandyedwards2681]

I’m not a bodybuilder but this video is excellent. I’ve been struggling with shoulder issues for years after a car accident and these stretches and exercises are so helpful. Thank you so much

[@playerunknown12396]

Is it gone? Now

[@sandyedwards2681]

@@playerunknown12396 actually it is! My left scapula is just a little bit sensitive at times but strengthening my mid back seems to be improving that stability now. Thank you for commenting here because I’d actually forgotten about this video and now will resume all the techniques

[@abc6568]

Any updates?​@@sandyedwards2681

[@davidsalinas9]

Hey Jeff, thank you so how. I was having so much anxiety lately and having trouble breathing, a stiff neck, dizziness and ringing of my ears. I thought i was going crazy or having some major issue. As soon as I started doing these stretches I can just feel some sort of blockage I had on my neck release my back feel sooooo much better and my anxiety decreased significantly. My breathing is better. And I'm not as dizzy. I'm a continue this everyday. Hopefully I have a complete recovery

[@devinematters8966]

Thank you for explaining my pain! I haven’t been able to do nothing for the constant pain and anxiety. I haven’t slept in weeks. My anxiety has paralyzed me! I went to a chiropractor and the pain actually got worse. But just to read your situation help me understand that I am not sick and that I can be healed! Thank you David!

[@devinematters8966]

How are you doing today? I share the same symptoms. My anxiety is through the roof right now. I have no one to talk to about it.

[@lostpelican1883]

Dude this is a great video. I've had this problem with my shoulders for a long time, 3 PT's I've seen have said it's just that I have a muscular back. I'm not a professional but I thought the musculature development didn't look right either, I have the same issue this guy does. Thank you for this, very useful

[@coleayoder]

fml seriously I have been battling this for years. I haven't even finished the video yet but I'm glad to finally know what it's called and possible solutions now that I have the term for it. Thank you

[@nafijshahrier8624]

i got all of those terrible posture...and im 24 only thats why i love these videos..ty man.

[@umarshafiq2413]

You still have these problems

[@acedeo3347]

This video has helped me more than my freakin doctor and the physical therapy I went through. I have been dealing with random sharp pains below my shoulder blade like someone stabbed me.... THANK you for this video

[@prince_sach50]

Same with orthodontics they only care about function of the main muscle not the functions muscles/bones/body parts around it. Also don't care about how it looks. Doctors these days only care about money

[@zacharyward1040]

OMG I love your videos so much. Ive been skinny for so long but watching these gives me hope.

[@ydilruk]

This is amazingly working. Every wake up, I do one or two in the bed itself. Had become my daily routine. Thanks.