4 Exercises to Fix Winged Scapula & Build STABLE Shoulder Blades

[@Auururu]

the ER/IR ratcheting has helped more in 1 set than years of physio, thank you so much for this!

[@PrecisionMovementCoach]

Yay! Thanks for trying it out :) - Coach Joshua, Team PM

[@sd99944]

Same for me, first time in years I've had absolutely 0 scapular clicking when rotating my shoulders, hopefully it goes away permanently with repetition!

[@MicheleCrotti]

I am 65 years old, I have had both shoulders operated on the supraspinatus tendon, they cut both tendons of the long head of the biceps brachii. I go to the gym actively with weights, kettlebells and elastic bands every day and I swim for an hour... since I started following you and doing your shoulder exercises I have had a great improvement especially in swimming (I practice Total immersion efficient swimming) which requires the correct activation of the suprascapular to better support the high elbow position... All of the above... to make anyone who reads my comment understand how effective and fundamental your exercises are... a big Thank you for your excellent work... I will continue to follow you

[@PrecisionMovementCoach]

Wow! Thanks for that testimonial. We are so happy that you found us and are here if you ever need more advice or assistance :) - Coach Joshua, Team PM

[@davidgutnick9911]

You are excellent, both as a communicator and as an exercise expert. World class. Much appreciated.

[@PrecisionMovementCoach]

Wow thanks for that!

[@AshtonFitness]

Eric Wong is the man!! I will always support him

[@PrecisionMovementCoach]

Yes! Thanks so much for that :)

[@vballgal18]

The ER / IR Ratcheting is something I never heard of before but makes so much sense!

[@PrecisionMovementCoach]

Cool!

[@smas3256]

I'm active in the garden and have no pain at age 75ish. Here for self care and improve my ROM. This has given my Rhomboid fascia relief from the heat. Also my head posture improved right away after doing ASMR: Lateral Neck . I tell family and friends about you. I can't thank you enough Coach E.

[@PrecisionMovementCoach]

Yay! We are so happy to help. Thanks for watching, commenting, and let us know if you have any questions :) - Coach Joshua, Team PM

[@lauraklink4640]

Thank you for this. I love all your explanations of the "why" and what is going on in our bodies. Your videos have helped me understand what is going on with my issues.

[@petewest3122]

Ive had posterior shoulder capsule tightness for the past couple of weeks, I think caused by excessive pulling exercises / arm wrestling. A few stretching exercises have helped reduce the discomfort for short periods but I wasn't making any real progress. 30 seconds of exercise 3 and all that tightness evaporated. It's now 2 hours later and I'm still pain free with full shoulder rom. Thanks, coach Eric, this video came at the perfect time.

[@PrecisionMovementCoach]

Brilliant! Thanks for trying it out and letting us know. Now, get back to breaking elbows :) - Coach Joshua, Team PM

[@theowineman1805]

1 round of ir ratcheting...omg TY! I needed these techniques so badly. Hope i clip my wings!

[@PrecisionMovementCoach]

Glad it was helpful! Keep working on it and you will improve with time and practice :) - Coach Joshua, Team PM

[@stxr_ash]

hows it going?

[@theowineman1805]

@@stxr_ash it's been challenging. I've had it so long though . Immediate improvement.with ir/ er. Feels so strange but good. Weekly massage is helpful. Honestly now that I'm more conscious of it , and to correct it , bugs me even more. My shoulders sit back far better now, better posture. Week 3 next.

[@erin723]

HELP! I was with you until ~10:00 with the ER and anterior tilt (feels great). And the mere suggestion to my shoulder to go into IR from here triggered a scream of pain. You have finally given me some context for describing the pain I experience in my shoulder. It only happens with very specific movements, and I think I now have a better description. It's excrutiating to the point where I've long since adapted and always adjust before moving my arm when it requires this movement (the movement you've given me language for). I would be so grateful if you could tell me where the weakness is with this situation. Which muscle(s)? How best to address this specific situation? If an MRI or other diagnostics would actually reveal anything that would need more than PT, I've already done it. It's been 15 years with this pain, and I know my working posture is NOT helping, but I don't know what to do that is helpful AND not hurtful in the short term. Pain is a big deterrent when I don't know what I'm accomplishing with exercises.

[@gizzle111]

I’ve watched a lot of videos for scapular winging, this is really good. I’ll give it a go for a few months and report back. Thank you

[@PrecisionMovementCoach]

Glad that you like it! Keep us posted on your progress :) - Coach Joshua, Team PM

[@nalbant0v]

Give us some feedback?

[@Mark_Linford]

Thank you Eric ...Excellent routine 👍

[@PrecisionMovementCoach]

My pleasure!

[@Lisa-r9c2b]

This is wonderful!!! Thank you!!! I just completed 2 sets, and my shoulder feels better - could you specify how many times a week this should be done.

[@PrecisionMovementCoach]

You are so welcome and thanks for trying it out. 2 - 3 times weekly is sufficient. Keep us posted on your progress :) - Coach Joshua, Team PM

[@youtubeandshi]

@@PrecisionMovementCoach could they be done daily?

[@tarp11z]

Wow, wow, wow! Thank you!

[@PrecisionMovementCoach]

You are so welcome!

[@seekinghappy]

You've saved me with these videos. I have a full day at the airport coming up and this morning I woke up and could barely stand up straight. Thank you for these!

[@PrecisionMovementCoach]

Yussss! Take them along on your next trip :) - Coach Joshua, Team PM

[@JLFinnie123]

I did a couple minutes of the neck self massage followed by a few slumpy shoulder stretches...shoulder all warm and tingly..feels great

[@PrecisionMovementCoach]

Nice job!

[@davidjaja1064]

It really helped since 2021 where my shoulder popped out and back in while I was participating in a javelin contest my right hand strength hasn't been the same when ever I try to exert force it just repeats itself, but your exercise has helped control the pain

[@PrecisionMovementCoach]

Awesome! Thanks for trying it out and for letting us know :) - Coach Joshua, Team PM

[@Jusjudes]

Thanks, Coach E! Another helpful, informative video. As stated by other viewers, exercise #3 provided instant relief.

[@PrecisionMovementCoach]

You are so welcome and thanks for the comment. We are so happy that it helped. Let us know if you ever need more support :) - Coach Joshua, Team PM

[@renzomercado5297]

Bro you dont even know... this is gold. thank you so much

[@PrecisionMovementCoach]

Happy to help :)

[@sportsstyle48]

9:00 exercise 3, I literally felt so much relief. This exercise is necessary!!!

[@PrecisionMovementCoach]

Yay! So happy to read that :)

[@JamesFoley-y9c]

Do you have a video that outlines the progressions from this? These are great btw

[@PrecisionMovementCoach]

Not in our free content, but the Shoulder Pain Solution program does. Read more about it in the video description, and let us know if you have any more questions :) - Coach Joshua, Team PM

[@miramira4all]

I was in so much pain it hurt to breath! Thank you so much!

[@PrecisionMovementCoach]

You are welcome. Thanks for letting us know :)

[@nickangelotti1630]

Thank you so much, I can’t tell you how much this has helped. I have been walking with a strange gait for years. A lot of neck pain. In the last few weeks of doing this my left shoulder has depressed and I feel like I can walk in a much straighter way. I feel the issue has always been at my shoulder but wasn’t sure how to approach.

[@PrecisionMovementCoach]

Yay! We are so happy that you found us. Your trust is valuable to us and we are here if you ever need more advice or assistance :) - Coach Joshua, Team PM

[@francescxavier4507]

Thank you so much. These exercises were very helpful.

[@PrecisionMovementCoach]

You're so welcome!

[@saramarques7986]

This is precious to me! Thank you 🙏🏻

[@PrecisionMovementCoach]

You’re welcome 😊

[@OnlineEbola]

Coming from a fitness professional. This man knows his stuff.

[@PrecisionMovementCoach]

Thanks @OnlineEbola! Better than offline Ebola!

[@dbern939]

Really great video, the first and third exercise were felt instantly. Thanks so much.

[@PrecisionMovementCoach]

You're so welcome!

[@IrishEi11]

I say it every time You are the Best I love your detailed explainations

[@PrecisionMovementCoach]

Thanks again!

[@thierrygiunta1093]

very good video thank you

[@PrecisionMovementCoach]

So nice of you :)

[@alexandreloyer-bw3bl]

Baffled!!! another amazing one for me,. I'll say it again great help, THX !!!!!!!

[@PrecisionMovementCoach]

Yay! You are so welcome and thanks for watching :) - Coach Joshua, Team PM

[@benjaminvanwey1385]

Thanks alot. I had requested this video and you delivered! 🎉

[@PrecisionMovementCoach]

Yay!

[@Chocoladeverkopers]

💙 thanks for all your great videos. we're fans :)

[@PrecisionMovementCoach]

Much appreciated!

[@sabinamock4799]

Great video with material that makes sense. Thank you.

[@PrecisionMovementCoach]

Glad it was helpful! Thanks for watching :)

[@hugohinterlader3748]

Nice Excercices! ❤

[@PrecisionMovementCoach]

Thank you! 😃

[@glennrasmussen56]

You are the only i found that mention the posterior tilt. I had an idea that, that is what i needed to train since my upper back looks most normal amd flat when i make the posterior tilt. It just seems like it will take quite some time to make it stay in a sort of posterior tilt.

[@PrecisionMovementCoach]

Hi and thanks for letting us know that. We are proud to be a strong resource for you. Keep working on the exercises and you will improve with time and practice. We are here if you need any more advice or assistance :) - Coach Joshua, Team PM

[@Memphis-yw4th]

Thank you 😊

[@PrecisionMovementCoach]

You are welcome :)

[@cleonapatterson6112]

Thank you.

[@PrecisionMovementCoach]

:)

[@scotty88perth56]

Thanks Eric great informative video. Could i ask if you can do a video on fixing Anterior Pelvic tilt and also more videos on rehab exercises for injuries of the knee thank you very much keep up the great videos.

[@PrecisionMovementCoach]

Hey! Thanks for the comment. Please search our channel for the content you are looking for. We've got videos for all of your asks :) - Coach Joshua, Team PM

[@EnduringOrnamentLLC]

Thank you! That has helped already!

[@PrecisionMovementCoach]

Amazing! You are so welcome. Thanks for letting us know :) - Coach Joshua, Team PM

[@musyclover]

Excellent

[@PrecisionMovementCoach]

Thank you so much 😀

[@machyavelli4890]

As usual, wizardry from the ever so humble Coach E! Started doing the Scap Strength program recently and oh my, improvement in shoulder mobility and strength is amazing. Also, it seems to be helping with my costcochondritis! On that note, are there any PM videos on costochondritis?

[@PrecisionMovementCoach]

Hi and thanks for your kind words. We appreciate you trusting us to guide your efforts. Thanks for the suggestion as we don't have any videos on that topic. However, deep breathing can help. Ensure you are using your diaphragm and expanding your rib cage as much as you can. Practice this throughout the day and keep us posted on your progress :) - Coach Joshua, Team PM

[@ljw2909]

I just canceled my PT appointment. Thank you!

[@PrecisionMovementCoach]

That's cool! Thanks for letting us know. We are here if you ever need more advice or assistance :) - Coach Joshua, Team PM

[@psynurse]

ive been looking for info like this. Thankyou! my left shoulder has given me issues off and on throughout my life. About 9 yrs ago really hurt it while training for Spartan races while swinging from hanging rings. Ended up at sports Dr and then MRI with steroid injection but never quite new how to avoid this. I've been leary of going back to those workouts for fear of reinjuring it again

[@PrecisionMovementCoach]

You are so welcome! Thanks for sharing your story, keep us posted on your progress, and let us know if you ever need more advice or assistance :) - Coach Joshua, Team PM

[@rtljaja]

Hi. Will this put my whole shoulder into the right position? Thanks.

[@PrecisionMovementCoach]

Hi, and that's a great question. These exercises will help you to become aware of your posture and give you the strength and control to put them into the correct position. Let us know if you have any more questions :) - Coach Joshua, Team PM

[@madelainamurphy4709]

Is there a way to do the last exercise on the wall? I have neck instability as well

[@PrecisionMovementCoach]

Yup! Do it standing up with your hands on a wall. Try that out and let us know how it goes :) - Coach Joshua, Team PM

[@madelainamurphy4709]

Do you have any exercises for TOS? I got a shoulder injury 7 months ago and it’s not developed into bad TOS

[@PrecisionMovementCoach]

Here you go: kzbin.infowfE0vTaOMT8?si=EwUmO2-fpuy4tN_i Let us know what you think :) - Coach Joshua, Team PM

[@KevinKevoo-g9g]

Ooh my God ,, it's 2 years now I've been suffering from this pain I want to try so as to see if it will be rls.

[@PrecisionMovementCoach]

Hi! That is far too long to be in pain. You need something more comprehensive and progressive than our free content. We designed the Shoulder Pain Solution program with people like you in mind: www.precisionmovement.coach/shoulder-pain-solution-yt Take a look and let us know if you have any more questions :) - Coach Joshua, Team PM

[@antc4532]

How do i know if this is winged scapular or a big knot i have under my wing

[@papichulo9643]

Hi Eric and thank you for the video. Is it normal to experience some thumb and finger numbness after the er/ir ratcheting exercise? Thanks again!

[@PrecisionMovementCoach]

Hi, and that's an excellent question. That is not uncommon. Try adjusting the height of your arms, the intensity, and the amount of time you spend doing the exercise and let us know if that helps. Thanks for trying it out and commenting :) - Coach Joshua, Team PM

[@revanthreddy5102]

How many days it might take to fix

[@PrecisionMovementCoach]

It's hard to say and you will notice changes after at least 2 weeks of consistent practice :) Keep us posted on your progress! - Coach Joshua, Team PM

[@rajatshrma3]

Hi Eric, thanks a lot for your greatly knowledgeable videos. I have benefitted immensely from your knowledge. Just wanted to ask you about my shoulder problem. Whenever I do overhead shoulder press with dumbbells or a barbell, I feel pain in the front of my shoulder and rear shoulder also, inside the joint, in the bottom range of shoulder press, just when I start to push the dumbbell or barbell upwards. I feel no pain when my arms are fully extended overhead. I have released my lats, my rear delts and side shoulder, front of the shoulder also with the rogue fitness lacrosse ball. Whenever I inspect by pressing my 2 fingers deep inside the shoulder joint, standing in a neutral position, I do not feel any kind of pain or discomfort while inspecting, but whenever I start doing shoulder press overhead, it starts paining in the shoulder joint in the bottom range (Front and Back shoulder). What should I do to improve this situation? If you could please share any video on this subject, if you have or any other advice you could offer to improve this problem? I shall be highly thankful to you for your help and support. Please reply?

[@PrecisionMovementCoach]

Hi and thanks for sharing your story. It's hard to say what the root cause of your issue is from our vantage point. In general, it's a good idea to stop doing any exercise unless you can modify it to do it pain-free. Modifications include moving slower and smaller. You can also reposition your body parts in an effort to establish a pain-free ROM. Check this out next: kzbin.info/www/bejne/iWLVdmxuhJuiibcsi=Zh9DYWXyYH_mJv7Y Keep us posted on your progress :) - Coach Joshua, Team PM

[@rajatshrma3]

@@PrecisionMovementCoach Thank you very much for your reply. Really appreciate :)

[@veljkoveljko9666]

hey nice routine,but wanted to ask will these help if the cause is injury? I never had it till 2 years ago hope its fixable in my case aswell

[@PrecisionMovementCoach]

Hi and thanks for asking. We designed the Shoulder Pain Solution program with people like you in mind. It is much more useful for injuries. www.precisionmovement.coach/shoulder-pain-solution-yt Take a look and let us know if you have any more questions :) - Coach Joshua, Team PM

[@AlejandroHermano]

Should i try to daily or how many times should i do per week

[@PrecisionMovementCoach]

Hi, and thanks for asking. 2 - 3 times weekly is sufficient for optimal results. Keep us posted on your progress :) - Coach Joshua, Team PM

[@mazurro3537]

Thanks coach for the video, I have a qusetion - in exercise nr 2, where we strengthen serratus can we add small dumbbells, like 2-4 pounds to each hand to increase effectivness of exercise ? Do you think that will help?

[@PrecisionMovementCoach]

Hi, and great question. Adding weight will not increase the effectiveness of the exercise. For optimal results, perform it as demonstrated. Sorry for the late reply, and please keep us posted on your progress :) - Coach Joshua, Team PM

[@MayonnaiseOreo]

Do you think adding direct serratus anterior exercises (like wall slides) is necessary with this routine? I generally see that as the #1 thing people recommend but they don't focus as much on the scapular control.

[@PrecisionMovementCoach]

Nope. Try these 2 - 3 times weekly for at least 4 weeks and let us know how it goes :) - Coach Joshua, Team PM

[@MayonnaiseOreo]

@@PrecisionMovementCoach Thanks, I'll definitely give it a go. I decided to buy the shoulder fix program and started doing foundation 1A yesterday.

[@alexanderh.6603]

Question, would this help with Shoulder Dyskinesia along with Thoracic Outlet Syndrome associated with rounded shoulders and bad posture? Its been hard to find low trap and serratus workouts that dont flare me up but the Ratcheting seems to work well. Bonus question can you guys do a video of workouts specific for Neurogenic Thoracic Outlet Syndrome which many athletes suffer from? TY Subscribed

[@PrecisionMovementCoach]

Hi, and thanks for the sub. These exercises will help in the context of a more extensive program. It sounds like you need something more progressive and comprehensive to help you address your issue's root cause once and for all. We are here for you, and we designed the Shoulder Pain Solution program with people like you in mind: www.precisionmovement.coach/shoulder-pain-solution-yt It can also help with TOS, and you can learn more here: kzbin.infowfE0vTaOMT8?si=IAoB0Msa0OHgMGd9 Take a look and let us know if you have any more questions :) - Coach Joshua, Team PM

[@shoujokakumei39]

Can the slumpy serratus be done lying face down on the floor? Would that make it more effective as it has gravity pushing down on the retracting muscles?

[@PrecisionMovementCoach]

That is a neat idea. It won't be more effective, but it will be a different stimulus for the structures involved. The force of gravity is negligible in this case. Eric often performs exercises in which forces are directed from different points surrounding a structure. This one can be modified similarly. Try it out and let us know how it goes :) - Coach Joshua, Team PM

[@SatyamSharma-tw6jn]

I am suffering from scapula winging .kindly suggest the exercises

[@PrecisionMovementCoach]

These exercises are a good start. Try them out an let us know how it goes :) - Coach Joshua, Team PM

[@108u9]

Hi Coach Eric/Josh, can a scapular winging issue cause a spasming like experience of the arm? When exerting force at certain angles or if the arm is jolted while in a certain resting position (E.g. going over a road bump in a moving vehicle), a jolt of pain comes up that seems to originate at the shoulder socket and/or scapular, rotator cuff. The arm then moves difficult and somewhat painful to move. The sensation lasts for about several minutes. Straightening the back seems to drop the pain level enough to slowly ease the arm down into a resting position. Also could Dr B do a video on exostosis and the possible implications it has on movement? Will exercises have to be altered/compensated for with exostosis in mind? Thank you!

[@PrecisionMovementCoach]

Hi, and thanks for the question. That is entirely possible and has to be considered on a case-by-case basis. For example, in the situation you outlined, it probably has less to do with any winging and more to do with your body being at rest and not ready to receive the force from the bump in the road. You cannot do much about that but try to anticipate and react to the situation. Thanks for the suggestion. For now, try to make modifications on a case-by-case basis. There are no universal suggestions for situations like this other than to move slower and smaller and let pain guide you. Let us know if you have any more questions :) - Coach Joshua, Team PM

[@JayisunJ]

Are these exercises meant to be performed daily?

[@PrecisionMovementCoach]

Hi, and great question! The exercises are essential, as is rest. The body adapts optimally with rest. Please try these exercises 2 - 3 times weekly for four weeks and send us a progress report. We can't wait to read about your results :) - Coach Joshua, Team PM

[@meshalsaad61]

My left shoulder traps have been tight for years, and it is heavy to lift my arm I have done lots of exercises and stretches but it keeps coming back I only get comfortable lifting my arm when I have something pulling my shoulder downward-back Could u advice me please

[@PrecisionMovementCoach]

We are here for you! We designed the Shoulder Pain Solution program with people like you in mind: www.precisionmovement.coach/shoulder-pain-solution-yt Take a look and let us know if you have any more questions :) - Coach Joshua, Team PM

[@johnhodgeman3980]

Will this apply for lateral wing scapula? Ive seen many videos addressing medial winged scapula, but not many resources on lateral winged scapula.

[@PrecisionMovementCoach]

It sure will :) Try it out and let us know how it goes!

[@dirtmcnasty2065]

I have wing scapula on both shoulders but my right side is so bad I can’t raise my arm over my shoulder and now my left is starting to lose range of motion. Please help

[@PrecisionMovementCoach]

Hi, and thanks for letting us know. These exercises are the best place to start. Try them out 2 - 3 times weekly for at least 4 weeks, and let us know how they go :) - Coach Joshua, Team PM

[@sarasoueidan]

I don't suppose it's normal to feel an impingement in the triceps area followed by a sensation of numbness in the fingers doing the third exercise, is it?

[@PrecisionMovementCoach]

Hi and thanks for trying it out. That is not normal. Try backing off on the intensity and amount that you do and let us know how it goes :) - Coach Joshua, Team PM

[@sarasoueidan]

@@PrecisionMovementCoach It feels better the more I do it. It's almost even a good feeling, even though it sounds bad. I guess maybe there is severe tightness somewhere (?) (it certainly feels like there is) and the exercise helps loosen it? Not sure.

[@mystic_soul0]

Merhaba ! İngilizce pek bilmiyorum. Benim kanatlı kürek kemiğim var ve asimetrik omuzlara sahibim. Bu video bana yardimci olurmu ?

[@PrecisionMovementCoach]

İzlediğiniz ve sorduğunuz için teşekkürler! Bu egzersizler iyi bir başlangıç, bu yüzden bunları haftada 2 - 3 kez en az 4 hafta boyunca yapın ve nasıl gittiğini bize bildirin. Yakında görüşmek üzere :) - Coach Joshua, Team PM (and Google Translate)

[@mystic_soul0]

@ tamamen iyleştire bilirmi ? Çok az derece skolyoz var .

[@PrecisionMovementCoach]

Bizim bakış açımızdan söylemek zor. Bu, egzersizleri yapmanın sadece bir faydası. Bu yüzden devam edin ve bize nasıl gittiğini bildirin :) - Coach Joshua, Team PM (and Google Translate)

[@LetitGolazziter-uk9xi]

Still here since the cheat sheets😉

[@gortongirl]

ER/IR ratcheting was bonkers

[@PrecisionMovementCoach]

It's a beauty, eh?

[@hyptoneric]

ER/IR racheting figuratively is like squeezing out water from a rag 😂

[@PrecisionMovementCoach]

Nice analogy :)

[@thomasgrimm1664]

While certainly effective, that shoulder ratcheting is exceptionally difficult to teach. I've met dozens of people unable to control the tilt of their shoulder blades. Adding rotational movement in the opposite direction might just be too tough for the average patient.

[@PrecisionMovementCoach]

Agree. For those it is eye opening and inspirational.

[@johnhodgeman3980]

Clarification: will these exercises fix the winged scapula in the resting position?

[@PrecisionMovementCoach]

Yup! Thanks for asking :)

[@ididthat1st]

I have high hopes for this regime, im sick of having to be dry needled and having a dead arm for a day. Then 3 days later the scap and delt aches creep back in.

[@PrecisionMovementCoach]

We share your hopes! Those passive techniques will never work. Please try them 2 - 3 times weekly for four weeks and get back to us with a progress report. Talk to you soon :) - Coach Joshua, Team PM

[@tinamerlot4403]

Thank you.

[@PrecisionMovementCoach]

:)