Fix Scapula Winging (FULL ROUTINE)

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TEST FOR WINGING: • Wall Push-up Test for ...
FIX ROUNDED SHOULDERS: • Fixing Rounded Shoulde...
SCAPULA STRENGTHENING: • 3 Exercises To STRENGT...
MORE NECK STRETCHES: • 4 Critical Stretches t...
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See you in the next video!

[@richclark5108]

For anyone asking for updates / does this work. I suffered from pretty bad scapula winging on both my shoulders but my left was definitely worse. Came across this video after my physio said she could stick 4 fingers under my scapula and that shouldn't happen... I've been doing approx 30 mins of stretches everyday for 2 months, a lot of the ones above included and I also do 3 sets of pull ups too. After 2 months of doing this EVERYDAY (that's important) my right wining has pretty much completely fixed itself. My left is still winging but oh my god its so much better. I know this might take another 3/4/5/6 months to fix but it will get there. My advice, stick at it. Stretch / strengthen everyday, I didn't see results straight away but it'll come. There is never ever any quick fixes for the body. Discipline and dedication will fix things though. Over time. Happy to answer questions if any of you are still curious about my experience with it so far. And thanks for this video man! Helped so much I really appreciate it.

[@ITSANDBAM]

Hey man happy to hear winging went a way in two months I have more minor winging not to bad but still feel it was yours minor or really sticking out there and also what other exercises did you do to fix it?

[@reynaldodelacruzcaro2706]

Congrats man, this shit is hell. I can't fucking retract my left shoulder. But ur words gave me hope

[@stephb1010]

did u have pain with ur winging? man I have scapular winging but I was training normally,.doing push ups, pull ups, bench etc... I am not sure if my serratus is just overworked? but does that also give u a winging scapula? it sucks man some days I'm in pain for real.

[@reynaldodelacruzcaro2706]

@@stephb1010 Pain is normal. My problem is not fixed but something is working for me is stretching everyday and working in the scapula as well not only "serratus" but middle and lower traps too. Some of u are lucky because can work pull upw, row I can't do that. I work rows but I can't work rows unilaterally. The scap doesn't retract. I don't have fucking lats but my upper back is strong . But I noticed my left shoulder I can't retract, has a weaker external rotation. So work in that as well. Cause is important work all the angles. Sometimes scapula winging is because the trapezius and romboids are shit.

[@beenright5115]

@@reynaldodelacruzcaro2706 I've been doing some rows but recently realized how poor my muscle activation is with them.... So back to the basics it is

[@SaturnoMovement]

Omg brother I am currently editing so can’t watch it now, but just got the notification and read the title and thank you from the bottom of my heart! 😄 one of my biggest weak leaks! Like and saved without watching. ✊🏽 Lets strengthen that Serratus 😎

[@BodyweightWarrior]

thanks Gabo bro! I don't think it's your weak link, you're too strong :)

[@jaidev9296]

Yupp ..he is strong man..💪

[@malcolmwilliams-rivera8151]

I have been subscribed and gleaning jewels knowledge from you for a while. Shoulder scapula was/is an issue for me. I am a competing kickboxer and med school student. This & many of your other videos have been very helpful to help me on my own personal journey and those who seek help from me, both in training anf personal friends. Thank you for your work and passion. Water flows Best Downhill 🙏

[@JBF086]

Come On Gabo. You are the personification of Strength. I love when 2 youtubers that I follow interact with each other!!!!!!!!!!!!!

[@SaturnoMovement]

Tom Merrick lmao for real bro! Too much flexibility can be damaging to your strength hehe btw awesome video as always. Nee info in my brain for sure!!!

[@AndreaWinzor]

GREAT vid! As a returned to the fitness industry person AND scapula winger, this tutorial is fabulous! Subscribed!

[@Reneemfenn]

❤️clear instructions in this video. Thx for the added pictures & detailed information along with your suggestions of many useful stretches because now this shoulder/back situation is understandable to me. ✅

[@briankendrick5]

Thanks, one of the best videos I’ve seen on this subject.

[@bikrantkhanal27]

Best video on scapular winging fix on the internet🙌🏾

[@MarioUcomics]

I've had this for decades since childhood and NO doctor was ever able to tell me what was wrong with me or how to fix it. I always though it was just me being a freak of nature. Finally I get some answers to my shoulder. Thanks you

[@arifffikri6286]

How's your scapula?

[@roeland2987]

Wake up i want that you answer xD

[@scoltix6574]

How is your scapula now ?

[@dantea.2537]

@Mohamed Alzikra Thank you a lot for the information! I'll try doing what you did, the stretches from both KZbin channels and then move onto the exercises that strengthen the serratus anterior. I appreciate it the help!

[@curtiskil]

Mario U Comics and Cartoons I feel your pain man

[@phoenixbaker5114]

I find this video very helpful because I have been trying to figure out how to more directly train my serratus anterior just for hypertrophy goals. Thank You.

[@BodyweightWarrior]

Yes, many great options. Dumbbell pull overs are also great :)

[@enxl9945]

I've been doing dumbbell pull overs for like 1 year straight but my serratus anterior is weak as sh#*, Haven't been actively enganging though but i don't know i probably have a dozen of times but my scapular is winging big time so i won't use that exercise alone, thank for the passed 90 degress i can really feel my SA by doing that not many who mention that in their SA videos

[@mixaongon]

like all your follow along videos, targeted important areas and felt an immediate difference. thanks!

[@juliet.4561]

Excellent, as I am disabled I can still do some of these exercises. Well presented and aimed at all ages with winged scapulas. Many thanks.

[@talhashakeel7990]

Yeah . YOU CAN DO IT

[@V4D2]

This was great Tom. Thanks Keep them coming. ;)

[@jp-nl5xc]

I completely fixed my scapular winging after 8 months of doing pull ups.

[@roddyregister9455]

Pretty much same for me. I didnt do many drills, and it fixed itself mostly

[@jankroka4593]

But.. I guess you didnt do just pull ups, also lot of push ups?

[@jp-nl5xc]

@@jankroka4593 Yes brother but they didn't help, I can tell because my first year of training consisted of just push ups and chin ups and my back was just as fucked up as ever. In my second year I started doing calisthenics with a friend who was really into pull ups and I just followed along for months and suddenly my lats got bigger and my scapulas were adjusted into place.

[@jankroka4593]

Jp Reyes anyway, good for you. Now you are heading for one arm pullup?

[@jp-nl5xc]

@@jankroka4593 yeah, but I increased my weight by about 25 - 30 lbs so I went from doing 4 one arm chin ups to 1 with bad form 😅 so yeah... I need to burn some fat.

[@kevinalexandervillanueva2292]

Tom, this is AWESOME. Thank you

[@kellyjin2469]

arm across opposite side on ball 2:59 roll forward 4:36 pull apart a band 6:53 on knees push up 7:58 downward dog 8:17 slide up spike 9:00

[@shapeyourbellywithkata7267]

Very helpful video, I include these exercises in my normal training. Thank you.

[@BigB3n69]

great vid as usual, and only getting better, this may just be what I need for my serratus issues

[@HadesRevenge]

I just genuinely thought my shoulders were normal, didn't even know anything was wronge until a friend at the gym pointed out my shoulder blades shouldn't stick out. I'll try this out bro

[@GlobenTrote]

I found out the exact same way lmao

[@veejaycarlos5067]

Thats kinda embarrassing. Also my brother is the first person who notices that my scapula shouldn't be sticking out I immidiently started exercising after that and my brother is still criticizing me and looking at me

[@mylabrody3795]

update?

[@HadesRevenge]

@@mylabrody3795 it was going well. Unfortunately since covid the gym has been closed

[@HimJustHim.]

@@HadesRevenge did it worked?

[@CanadianMang]

Wow the exercise ball exercise really activated muscles that were asleep for a long long time. Great video, thank you.

[@holisticpersonalcoach4360]

AWESOME VIDEO CHAMP! that side lying acvivation is awesome :)

[@oliviacooke7012]

Great video Tom

[@investingislife2908]

Great video!!! Thanks Tom.

[@waynegretskii5743]

The scapula winging stretch worked immediately 😭😭 appreciate the video brother

[@gurre125]

Great tips, thank you!

[@chrispaul79]

The yoga ball serratus anterior exercise might just save from this shoulder injury. Thank you so much for putting in the work to learn all of this for others to benefit from

[@sizzler1474]

Thank you! Your videos are so informative and straight forward. I don't have loads of winging standing but when I'm in plank position I do. I have a rounded right shoulder and try so may different things. Like stretch chest, strengthen back, I'm stuck lol. Will give this a try

[@thiagoc.4866]

Very good video. I learned a lot!

[@thatguy928]

great video! can't thank you enough

[@ABC-tt7qe]

Day 2 of fixing my wings. My posture has improved by 60%, my pain has decreased tremendously and I’m already seeing a curvature in my waist I haven’t spotted in years! Who would’ve known bad posture would effect your curvy figure so drastically! Can’t wait to see how I’ll look this summer, your video has completely healed my life, thank you! ❤

[@harshitshukla2108]

how's it going ? see any improvements lately?

[@umermehboob3914]

Can you send me your WhatsApp num plzz I Wana talk to you about your improvements plzz

[@ABC-tt7qe]

@@harshitshukla2108 I continued doing it for another three days, then stopped. Whenever I feel a slight bit of pain creeping on me again, I do a few of these and I'm back to normal. I found that breathing played a far bigger roll in my pain than I could've imagined, as well as posture. Fixed my posture, retaught myself how to properly diaphragm breathe, and the healing process has been wonderful thus far!

[@barbaraalmond2171]

Ive had scalene and SCM pain and it was extremley helpful to bring my pain down, thank you !

[@lorencastillo2323]

Day 1 of fixing my wing. That’s what’s holding me back from all other exercises. So glad I found your video, thank you. Love that you come at this from a calisthenics point of view.

[@proxy8203]

Hey, do you have this issue in one side? I think this issue has affected my back muscles, creating major imbalances.

[@asleepingturtle4943]

How has it been going?

[@tudortoca3068]

hows it going bud

[@irismartyn4088]

how u doing?

[@Dwrytu23]

​@@proxy8203for me yes, i don't have the wing on My right side but on My left SIDE yes

[@user-uo8kb5rv7n]

GREAT vid. Subscribed.

[@martinhblake]

Saved. I take it to start fixing my scapula situation. 💪

[@rudravaidya4518]

This helped me a ton. Thanks a lot

[@lidooo1600]

Did you fix it ?

[@ohhiguy]

You are saving people money and pain. Great video Tom.

[@BodyweightWarrior]

Just trying to help guy :)

[@Madarauchiha86]

took me a while to figure out i have this problem. It drives me insane when i’m working out. Thanks for the video hopefully it works

[@MelissaLovesJESUS]

I must say this... I did a few of these stretches and exercises, and I feel like it was THE HAND OF GOD at the same time! I did it just once! I had one scapula sticking out since I can remember in high school i think, and one shoulder higher than the other, I thought it was because of some deviation on the spine, but did a few of these exercises just one time! Just once! Looked in the mirror and my shoulder was aligned, my scapula leveled, my arm is leveled with the other one and I’m the first one surprised! To GOD be The Glory in JESUS CHRIST Who loves us with tender mercy! Sending you love Tom! GOD bless you!

[@shottab1473]

How is it possible that it Got fixed after doing these exercises one time?

[@MelissaLovesJESUS]

Shotta B A miracle from THE LORD JESUS... I don’t have any other explanation... But I kept on doing them every day since then. I had bad habits of bad posture for a long time, because of insecurities or timidity. But GOD is teaching me even these things... ☺️

[@shottab1473]

Melissa Cintron Ministries Jesus is King. But i feel like he aint listening to my prayers mane.. Two of my dawgs Got shot and Killed this year. I’ve lost hope in life mane💔💔🖤

[@MelissaLovesJESUS]

Shotta B I’m so sorry for your lost... Sorry for my ignorance but you mean dogs, or friends? Wow... Sometimes this life can bring pain and suffering... but GOD is Good... That I know. The one that came to kill, to steal and to destroy is the devil. GOD hears and answers prayers, but HE also gave us free will to make decisions that some times can be too risky, or out of His Will. GOD THE FATHER sent HIS SON for our Salvation and that alone tells us of HIS Heart and LOVE for us.

[@shottab1473]

Melissa Cintron Ministries Aight thanks for the words. God is great

[@Symbolicliving]

Thank you. So great! 💗

[@Gymson]

Thanks Tom, as always good knowledge. Implemented few of those and really become more aware of those winging muscles, trying to fix shoulder issues starting from there. :) You earned a sub and a like!

[@shahjahan3377]

great video a complete workout thanks

[@gcdigital9177]

I went to 3 therapists already and you just discussed everything told me in total and so much MORE 😲 Thank you for all your videos!!!!!

[@rafabednarczyk2474]

Thank You very much for this knowledge it helpt me a lot. Positive energy send it to You

[@mikede2331]

Dam nice video mate, nicely explained and shown

[@peteralexellis7344]

Thanks man that was awesome

[@user-mm3tb3sw1j]

Thank you so much for this! 🙏 This is gold! One of the most detailed guides out there!

[@kayschultz4834]

I liked it, very good exercises

[@trashfireididd]

i’m a girl & i hate wearing things that show my back because it sticks out! i’m going to begin these tonight & hopefully it gets fixed!

[@roeland2987]

Good for you

[@veskolaskov6757]

Did you fix it ?

[@everett791]

Did it work

[@alliii835]

Did it work

[@MohammedEssam-zu2kw]

What happened???

[@abdulpasha2752]

Thanks.great video

[@chriswalker7972]

Found this today very useful thankyou

[@marco7838]

do these exercises in the video help in getting rid and fixing a winged scapula? I don’t feel pain from it but every time I put my hand behind my body it sticks out. Please let me know if these help and how long it takes to recover roughly

[@madigomadigo948]

You're amazing bro thankx

[@jeffm5099]

Thanks Tom, I was hoping you would address some of the nerve issues and solutions that cause this as well, as I think that is my main problem (impingement).

[@BodyweightWarrior]

This is where the complexity lies. Just attempting to do these drills can work to improve awareness and recruitment but I would go check with a professional in person :)

[@jollycomputer9748]

you wanna read some of Pete Egoscue maybe

[@makhloufmazouz8123]

Thank you sooo much bro 💙

[@bilalleo4734]

coach you are great

[@jiaxuzhu3286]

Hi Tom! I have winging scapular combined with rib flare. So except for what you've recommended on this video, what other exercises should I do to correct my postures??

[@angelostsaka2733]

What is the update to your condition?

[@chilam5690]

Brilliant, thank you :)

[@oliverjames9922]

Thanks dude!

[@zerstorenser]

I did the levator scapula stretch but I went too deep and got a sharp pain lower in my back which has been there for the last few hours, like a few inches below my armpit and about 5 inches in towards my body, any idea which muscle or ligament I could have pulled?

[@nizamina]

I find this very useful

[@marco7838]

do these exercises in the video help in getting rid and fixing a winged scapula? I don’t feel pain from it but every time I put my hand behind my body it sticks out. Please let me know if these help and how long it takes to recover roughly

[@alishaer2756]

Hey Tom, thanks for the good content! I have a question. Would it be good if i do these exercises along with the rounded shoulder fix exercises on the same day? Or should i do this on a day and the other on the next? Thanks

[@lidooo1600]

Do you fix it ?

[@pantwone8469]

Could you do similar video for the psoas? Great content, many thanks x

[@easypeasy7584]

Helped me a lot. During the activation exercises I realized I had a weakness going on while trying to bring my right arm down. It literally collapsed while trying to bring it down and there was no muscle tension at all. I knee before that something was wrong but I couldnt quite get my finger on it. My arm always trembled when doing renegade rows, I have difficulties hitting in volleyball, I have developed a tennis elbow. Maybe it is all because of one very weak spot there. I was shocked. Now I know what I have to work on, so this video was a true inspiration. I still need to figure out which muscle is causing the trouble, but I am sure I will find it out eventually.

[@joeyh8198]

Same type of issue here. I had developed elbow pain in the same arm as the winging shoulder blade and it has prevented me from doing many of the exercises I love for months now.

[@kowshikdas7082]

Thank you so much, i am just getting better doing these exercises.

[@kowshikdas7082]

@Mohamed Alzikra i did 3 exercise 3days, since now my 80% pain reduced. May be it will take about 7 days to get fully cured.

[@kowshikdas7082]

kzbin.info/www/bejne/rpC6e2iZpNmsnKc. U can also try this.

[@angelostsaka2733]

​@Kowshik Das can you please give an update?

[@davidmack8792]

I definitely have scapular winging on me right side from the behind the back test. But my right deltoid also just seems so far forward, and I've tried shoulder capsule mobilizations. I think it's fair to say that I'll be working hard for months to get some real progress and I'll combine these videos with a local physiotherapist. I think year's of shoulder hunched jobs and going to the gym with poor form are a recipe for disaster. Anyone just starting to workout should do Calesthenics lol and listen 🎶 to this beautiful man here, he knows the way Thank you Tom

[@tobsterchic8623]

Any progress?

[@maramqasm9310]

شكرا على هذا

[@kumarabhinav2949]

How much time will it take to resurrect your scapular winging.. ???

[@jdekoy]

Thanks for the video - very informative. Can I ask, how long did it take you to correct your winging scapular? Cheers

[@BodyweightWarrior]

dekoy it’s been a continued effort for about 6 months post realisation. Re-education takes time 👍

[@jdekoy]

Tom Merrick Cheers Tom 👍

[@ekoross909]

Omg thank you, one of my chest has more muscle than the other. Everytime I do a pushup for some reason one of my shoulders don't feel right or like no balance.

[@noahstrickland924]

After two years of pec minor, trap, and middle back tightness and pain. It is gone, thanks to this video. I would highly recommend this video 👌

[@harshitshukla2108]

really bro can u share your routine and some tips ? coz I have a more winged right side than the other.

[@victorperezbohorquez2128]

Hi Tom! Should we do this routine before our main workout, after or separate? Thanks! V

[@bikkabikki]

Hi Tom. Thank you so much for this video. I have suffered from pain in my right scapular muscles for many years. My question is that i have a bigger swiss ball that is 100 cm. Can i do exercises on that one? Would it still work?

[@user-uo8kb5rv7n]

Thanks!

[@JS-ne8qg]

thx, the exercise that takes pressure off trapezius, mine has gotten larger to compensate for the non functioning muscle after nerve entrapment/release and aches . I will give it a try, was diagnosed as a rotator cuff injury for 10 months.

[@thestrongmamatrainer3485]

Thank you🙏🙏

[@Kieranndav]

How many times a week should this be done? and should it be done on the day of every shoulder / overhead workout routine?

[@playergame06]

thx ...ur the best bro, yes i did click the like button and i m already a subscriber lol

[@wecouldbehero748]

Thanks bro

[@jasonshih3633]

I've noticed I had a severe trap and lat imbalance on my left side, but no matter how many posture fixes or unilateral exercises I did, I couldn't quite fix it. I thought maybe my pull up form sucked, but whenever I showed my form to experienced athletes, they said I had superb form, so when I pulled both my hands forward and felt my back, my right one was ok, since that was the good one, but I could feel the left one kinda sticking out. At first, I didnt think it was winging bcuz I heard winging was supposed to be painful, but now I know I have some slight winging. THank god for this video, now I can finally fix that god awful lat imbalance and become stronger than ever on my weighted pull ups.

[@shizue5149]

Thank you so much i didn't have a good sleep for a month because of back pain now i can sleep normaly

[@basearle]

How about a video on scapula stability using a ball on the wall doing wall circles or the alphabet

[@boweygroen4741]

Damn dude I respect your patience with the workouts ur doing so much, I personally can't seem to stick to doing same routines over and over again because I feel no changes but your patience in ur videos have proven me wrong time and time again, consistency is key, I'm going to fix this scapular wing once and for all! Thx for the vid man

[@youngbuck5926]

Today is my fifth day of doing lower back stretches. Earlier, I was exactly like you described - always did 1-2 day of exercises and then got bored or forgot. I hope this time I will not stop so easy.

[@BodyweightWarrior]

Bowey Groen consistency is the only way to see results. Best of luck Bowey :)

[@socloseagain4298]

did u fix a winged scapula? no

[@socloseagain4298]

did u fix a winged scapula? no@@youngbuck5926

[@boweygroen4741]

@@socloseagain4298 i did

[@madakesahil2233]

Thanks

[@del2346]

Do you retract your scapula during the pec minor stretch?

[@del2346]

Shouldn't you retract your shoulder blades while stretching the pec minor?

[@tariqbenammar7373]

hi good video i have very long straight flat clavicle it hurt my scapula why when i do pull up

[@Beastwheat]

If you stretch the rhomboid then won't it just get weaker and relax more when you lift your arms resulting in more winging?

[@seancranley2541]

thanks bro

[@Natureclips3035]

how much time does it take to fix the winged scapula?

[@user-qb2kr2wf1n]

Wow thanx :)

[@xavnl3298]

I totally recommend to go see a physiotherapist!!!! I am personally suffering from scapula winging and I first thought it was my serratus anterior, but no! Turns out I had a serious lack of proprioception and my scapula-humerus rhythm was not good. The real problem was the downward rotation of the scapula; in my case, it was dropping without control. I had to work on this movement by doing proprioception work and also do a lot of scapula retraction. It improved a lot, but I still have lot to work on to completely correct my problem.

[@BodyweightWarrior]

Nice work on getting it fixed :)

[@VikingFitness00]

I think i have a similar problem as you. What exercises do you do? Thanks man!

[@xavnl3298]

@@VikingFitness00 well I did proprioception exersises with bands like underhand shoulder elevation with retracted shoulder. But you should really go see a physiotherapist.

[@VikingFitness00]

@@xavnl3298 thanks I like the sound of that exercise! I have been studying body mechanics for 2 years so I will try myself as I cant afford a physio in my country. Any other tips? thanks!

[@xavnl3298]

@@VikingFitness00 you can try to do the alphabet with one arm with retracted shoulder as well. Use a 2,5lbs and control the movement. Feel thie muscles and imagine them working properly 🙂

[@cjw6659]

Protracted band pull aparts took about 10 years off my shoulders : ) Great vid.

[@aminfatah4073]

I have a question, what happens if I do not move my shoulder and neck for a long time, and what is the solution?

[@motivation8238]

Do we continue our workout in gym including these excerise in stretching session or we can do these exercises and wait for scapula to recover ?

[@MrYounis26]

What are the reps and sets for all of these exercises from 4:35-9:26?

[@Healthy_eth]

Does pull over with a dumbell perpendicular on a bench help with scapula swing ?

[@AreyasureCrew]

I have been to multiple physio due to my shoulder mobility and shoulder blade pains. At work after some time of using my left arm my shoulder blade will feel like it's popping out and I can barely lift my arm up anymore, it gives me a harsh achey pain. I think this might be the answer to this problem I've suffered with for literally half my life. Could it be the reason I can't mount a squat bar on the left side of my back also? It's extremely painful to mount and squat even just the bar on my back due to something popping out on my left side, and have issues with my shoulder mobility to hold it in place also.

[@annagigante5148]

So for my understanding, do all stretches, followed by one activation and then all of the strength exercises?

[@derekcraig3617]

My Phsio has me doung very similar stretches and exercises to activate my serratis (selling?) anterior muscles

[@theperpetuallyannoyed4074]

I have this on the left side.. that makes my left side too weak .. .. I also have weak left hand grip.. makes it really tough to use left hand for one hand push up and in pull I can feel that only the right side and the right hand does all the work.. can't activate left side back.. lat in back workouts.. coz left hand does the work and after a while can't hold the bar for long due to weaker as welll....... Any help or advice..m literally... Fed up and it's a big hurdle for me... Can't move to heavy weights till this isn't fixed

[@daneforbes7266]

Sir You saved my life

[@marco7838]

do these exercises in the video help in getting rid and fixing a winged scapula? I don’t feel pain from it but every time I put my hand behind my body it sticks out. Please let me know if these help and how long it takes to recover roughly

[@rrCHRISxx]

Ty

[@astral7919]

Just did this exercise I never felt such stretch in my back shoulder

[@davidarevalo1925]

Razor Reznov there’s like a million exercises in this video which one