How to Gently Strengthen Scapula Muscles

[@optimuscheetor9331]

I'm doing this exercise now for about 4 days and I already notice a HUUUGE difference in the way my body is trying to maintain good posture by itself. In the past 4 or 5 few years I've tried all the recommended exercises to get a better posture like for example face pulls, pulled my shoulder blades down, deadlifts etc. But none of them had the desired effect. I found myself consciously flex the muscles to be able to hold a posture, but that costs (mental) energy and besides that I started to walk with a stiff upper body. Until I tried your exercise ... And it makes total sense to go back to the beginning before you started to sit/walk and strengthen those muscles and retrain the nervous system. Thank you so much for this!!!!

[@OriginalStrengthSystem]

That is so wonderful! I’m so glad this has been helpful to you. Keep up the good work!

[@pascal0868]

My favourite channel not just because of the method but Tim comes across as a genuine and decent human being. Watching this is like hanging with a best friend. Thanks Tim 🙏

[@OriginalStrengthSystem]

That was really nice of you to say. Thank you so much.

[@Vivungisport]

Yeah i agree with pascal. You got a soothing voice Tim and a very good manner. Stay strong bud😊 Greets from Sweden

[@OriginalStrengthSystem]

Vivungisport thank you for your kindness!

[@christianjames9669]

If have any more excercises for wing scapula please post them!

[@choisungyol]

I had pain in the muscles around my left shoulder blade from golf(I'm right handed). It was healing pretty slowly and my back/neck were hurting. Right when I pressed my hands into the floor (around 2:40) I felt the injured shoulder blade slide into place, and it just felt right. It's been two days and the muscle(s) are healing much better than before. The neck pain I was having is mostly gone, and chairs have become way more comfortable. Thank you!

[@OriginalStrengthSystem]

That’s so great to hear that you’re feeling better! So glad this was useful!

[@stevenspithaler1979]

WOW … great video for me. Thanks

[@OriginalStrengthSystem]

Glad it’s helpful

[@MrShpitZer]

Thank you so much for these videos! I've been dealing with upper back and neck pain for a couple of years. After doing this exercise and the commando rocking one my back and neck are so much stronger and better! Really wanted to thank you from the bottom of my heart!

[@OriginalStrengthSystem]

That’s fantastic to hear, Ram! So happy you are feeling and moving better! Wonderful!

[@djj3357]

Another great post, sir!

[@OriginalStrengthSystem]

Glad you enjoyed it

[@truthreignsforever9286]

Tim the “vestibular king” 🤴 ☝️

[@dr-stephennewdell3882]

VERY GOOD. I'm working on a massage book and recommending this video within its pages. I hope you keep it UP forever.

[@OriginalStrengthSystem]

That’s so awesome! Good luck with the book and please let us know when it’s ready.

[@jumbe]

Bro I wish I had this info thirty years ago. Love your style and weirdness.

[@OriginalStrengthSystem]

So glad the videos are useful!

[@anthonini66]

Very amused. Thankyou sir!

[@OriginalStrengthSystem]

Glad you enjoyed it!

[@sandy_sunwave]

Man you’re not crazy you’re genius ! Thank you for that

[@OriginalStrengthSystem]

I appreciate that!

[@ashley4372]

Thanks for this. Please post more gentle scapular strengthening videos if you have more suggestions 👍

[@OriginalStrengthSystem]

Glad it is helpful! I will see what I can do.

[@charleskey6340]

Always some good info. Thanks Tim.

[@formisfunction1861]

Excellent!

[@forexguy]

Mr. Tim Anderson, Sir, you are such a positive contribution to humanity! Your exercises are transformational. Thank you very much. Nearly 4 years after you posted this video . . but better late than never. Go raibh míle maith agat. (1,000 times, Thank you in Gaeilge (Irish)) Pronunciation guide: ~ G'row mila mott a guth No bother . . I knew you'd be curious :- )

[@OriginalStrengthSystem]

Ha! Thank you very much for your kindness, Kameron! And thanks for the pronunciation!

[@vijayvijay4123]

I appreciate your sense of humour f 🎉🎉.

[@adrianomarramirez]

Very amusing for my shoulders, for sure. Good exercise, tnxs!

[@OriginalStrengthSystem]

Glad it is helpful

[@timharmoni1846]

Thanks Tim. Gem after gem after gem......

[@OriginalStrengthSystem]

So glad you are still finding the videos helpful! Thank you

[@saurabhkesharwani6143]

Good video! 👍🏼

[@ahmadalwazzan384]

first impression of this exercise is that it's life changing for my kyphosis and rounded shoulders/winging scapula. I will update you after two weeks of doing this daily.

[@OriginalStrengthSystem]

I look forward to your report!

[@ahmadalwazzan384]

@@OriginalStrengthSystem I have to say, after doing this for two weeks, this is the best exercise that I tried for upper back activation. I have upper cross syndrome/kyphosis. Often, people like me have "dead" backs and find it hard to activate the back muscles without the upper traps, neck, and chest muscles trying to do all the work. I tried exercises like "around the world" and they don't provide nearly as much activation. This could be because this is a "closed chain" exercise and the body has no option to compensate with other muscles. Thanks Original Strength.

[@OriginalStrengthSystem]

Ahmad alwazzan that’s so great to hear! Very glad it’s helpful!

[@ViratShekar18]

Make a video about perfect posture

[@OriginalStrengthSystem]

I’ll put that on my list. Thank you for the suggestion.

[@vishalmeetoo8744]

Do we have to squeeze the shloudler blades together😊

[@OriginalStrengthSystem]

No sir. Just stay tall and don’t slouch between your arms

[@gautamsain2000]

Wow. Can’t wait to try this

[@OriginalStrengthSystem]

Let me know how it goes. Hope it’s helpful.

[@thesuitehq]

this is great

[@robbanbobban2]

Another training to test for my winged scapula.

[@OriginalStrengthSystem]

feel free to let us know how it goes.

[@jedimind5337]

Hi, Tim. Please, make a video on how to properly do a "B-Stance Squat".

[@OriginalStrengthSystem]

Received. On my list.

[@tb57683]

Struggling with very bad case of shoulder dyskinesia. This could help and what else?

[@OriginalStrengthSystem]

Try these: kzbin.info/www/bejne/o2ekepaGeM9sjMk, kzbin.info/www/bejne/ZnzcpGyuqdSHgqM, kzbin.info/www/bejne/mJKXZHpqjb2Diac

[@tb57683]

@@OriginalStrengthSystem Thank you!!

[@kobain4u]

Hello Tim, Great video as always.

[@OriginalStrengthSystem]

Thank you for the encouragement!

[@subyelvy]

As ever, many thanks; appreciate this stuff.

[@OriginalStrengthSystem]

Thanks Martin!

[@leepretorius4869]

Is there a connection between hamstrings and scapular? Once I was doing standing leg curls with a heavy weight, holding on with my scapular rounded (like we are supposed to do at the top of a push-up). There was a strange separating feeling as the scapular pulled away from the rhomboid. It was scary at first but seemed rehabilitative in hindsight.

[@OriginalStrengthSystem]

Hey Lee, in some way everything is connected. But the hamstrings and muscles of the scaps are part of the posterior chain, so I would say, yes, there is a definite connection. I have no problem imagining strong hamstrings and glutes come with strong back muscles. It’s easy to see weak hams and glutes always seem paired with weak back muscles.

[@leepretorius4869]

Original Strength thanks for the response. I came to your channel from dan johns recommendation. Have you made anything that would work especially for ‘dynamic snapping’ of itb? It’s really unpleasant and ruining my deep squatting ability.

[@OriginalStrengthSystem]

Try this, it may be helpful - How to Restore Your IT Band kzbin.info/www/bejne/hnbbZJxrg6iYrac

[@colemyers5553]

Great content!

[@OriginalStrengthSystem]

Thanks Cole

[@Belalm27]

THANK YOU SIR!! December 2020

[@OriginalStrengthSystem]

You're welcome!

[@brocklesnar8142]

Lengthend neck means low pressure on the vertebre.. short neck means vertebre is under pressure, this is how ppl get shorter as they get older, because they dont stretch the vertebre and scapula which connect the nerves all around the spine.

[@OriginalStrengthSystem]

I really like you. Thanks!

[@ViratShekar18]

Your video excellent bro I subscribed you

[@OriginalStrengthSystem]

Thanks so much!

[@Eric3Frog]

How about pulling into the floor vs. pushing?

[@OriginalStrengthSystem]

Eric, pulling into the floor is fantastic. Subtle differences yield good things.

[@anad6448]

Another fantastic "think-out-of-the-box" movement. Love your stuff Tim!! Just a question, are you locking your arms/elbows out when you push into the floor? I would think if you are, that would activate the scapulas more? (less Tricep?) Thanks a million!! =D

[@OriginalStrengthSystem]

In the video, they are more my elbows are more of a “relaxed straight.” However, you could certainly do it on purpose to accent the scapulas more, for sure. Good eye!

[@regprofant6984]

Nice video

[@OriginalStrengthSystem]

Thanks for watching!

[@robbanbobban2]

So I posted here a while back that I'll be testing this for my scapular winging, and you asked me to tell you if it works. So here's my report: Long story short, this stuff freaking works! If you suffer from winged scapula, definitely give this one a go. Longer story: I've suffered from scapular winging on the left side for a long time. As it's only the other side, it has caused a lot of other issues as well, whether we talk about work or martial arts. I've done many exercises but none of them have provided any noticable improvement within... let's say two weeks of training. At that point I've usually given up. For the last year or so I've also suffered from nerve pain going from left side of my neck all the way down the arm. This started when a doctor saw it a good idea to treat my neck pain by injecting a muscle relaxant next to my scapula. The pain started the following evening. After doing this exercise for two weeks, my scapular winging is less noticable. The nerve pain is 1/3 of what it used to be, and there is now a local, muscular pain located near the scapula. I feel this simply means I'm activating something that has been dormant for a long time. And I want to point out that I haven't been doing this a lot, 10 minutes a day max. So this stuff is really effective! I can't thank you enough. This will protect me from a lot of possible injury in the future :)

[@OriginalStrengthSystem]

This is so so awesome! Thank you so much for taking the time to share your experience with us. I’m so happy you are expereincing the changes you want. And again, very grateful for your report!

[@DinkAndDrive]

Hey man that's awesome to hear! I have ulnar nerve pain that radiates throughout my shoulder down to my hand and also have winging. I also sometimes get pain in the upper left back in-between my spine\scapula. I've tried a lot of things and nothing ever works. I'm going to do this and a few other things I've seen in his videos and going to give it a go! Hope everything is going well for you and hopefully I can report back with some good results as well!

[@OriginalStrengthSystem]

I look forward to hearing back from you!

[@featheritbrother]

What a great thing this is! As a young guy this is so good for working the back and neck. Ive got 2 questions for the regular "tv position" on the elbows; am I supposed to use the chest alot? And can you bend your back too much, like in the middle. Thanks if uve got time brother

[@OriginalStrengthSystem]

I’m not sure what you mean by “use the chest” a lot but you want to be “tall” between your shoulder blades. This may recruit the serratus and some pec. But high tension should not be an issue, looking for activation instead. Bending the back too much will probably be relative to the person - not that too much is a thing, but that the nervous system may not like full extension if it thinks it is not ready for it. That being said, if it causes pain, we don’t want that. We just want to move where our body allows us to without going into pain. Discomfort is okay, pain is not. I hope this helps some.

[@featheritbrother]

@@OriginalStrengthSystem serratus yea probably

[@nikitaw1982]

Got a head ache in 30 seconds this position. Whats that mean?

[@OriginalStrengthSystem]

It could mean you carry a great deal of tension in your neck and shoulders

[@brendapeter446]

So my poor husband can’t lay on his stomach & on his elbows. He can rest his head on his hands but that’s as far as he gets. What’s going on?! He’s been doing the resets for about 3 weeks and am expecting big results once he gets his head moving. Any recommendations/regressions?

[@OriginalStrengthSystem]

Without seeing your husband move, all i can do is guess. But, if he moves where he can, no matter how small, that’s a start. He can do head nods and rotations laying flat on his belly, or even sitting in a chair. Doing them in other places where he can do them often allows for the discovery of doing them where he couldn’t do them before. So, try head nods and rotations from his hands and knees…

[@brendapeter446]

@@OriginalStrengthSystem I expected you to say that ;) but I needed to hear it just to be sure. Thank you so much!

[@timlane-bortell2678]

This looks like a nice variation to try. Getting hunched over runs in my family with age so it is something I am working on avoiding. I have been using the other drills so will try this one too. Does the drill you showed a while ago where you lay on your belly like a baby and raise your feet and upper body off the floor without hand support have a similar effect as these drills? (By the way Saturday morning cartoons, those were the days).

[@OriginalStrengthSystem]

Yessir. That “strong as a baby” drill does have a similar help to being hunched over. Might even be like a tonic to help combat hunching. It is also a brutal drill! Saturday morning cartoons were the best. I miss the anticipation of those.

[@christianjames9669]

Omg can this help my winging scapula

[@OriginalStrengthSystem]

It can help. We have other vids for that as well.

[@christianjames9669]

@@OriginalStrengthSystem thanks you so much

[@djstevesire]

I got rid of mind by rolling on a foam roller while pressing my lats out... it literally happened in minute to the next... after having winged scapulae for 3 months! I was trying everything in the book.. wish i would daw this move! Looks good for serratus

[@drakullothbrok5492]

Howany times a day or week should i do it....or can i do it daily anytime i want

[@OriginalStrengthSystem]

You can do it daily. And often.

[@mydavegabicycle]

I just finished reading Reloaded and tried some of the Resets and love it! However, I may have gone a little too aggressive with head being in the up position. How can I be sure I'm not just hyperextending? And I'm assuming forearms and hands should always be actively pushing against the floor (no turtle!). Also, what should I do if my knees are a bit sensitive against the ground? I'm already doing it on a fairly thick yoga mat and such. In your experience (barring any injuries, etc) is this something that people get used to over time? Can't wait to try this one!

[@OriginalStrengthSystem]

Yes, you are right, no turtles. That is what will allow your neck to move as it should without concern for jamming it in extension. When doing the head nods, or keeping the head up, the neck should have a long smooth curve and not a jagged kink or bend. For the knee sensitivity, yes, overtime this is something people do and can get used to. I do have clients use knee pads and pillows in the beginning and throughout if they are sensitive to the pressure. Let us know how you do!

[@alexb5787]

Just done this exercise. I heard lots of popping and cracking from both my neck and spine. I've got a very tight neck with trigger points. This actually helped with my posture. It's uncomfortable but feels like it doing good. Just worried about creating more tension in my neck.

[@OriginalStrengthSystem]

I’m glad you felt a difference with your posture, that’s awesome. My best advice for creating more tension in your neck is to “not worry.” That is often the tension generator. Make sure you are breathing deep into your belly and not up into your neck and chest. And learn how to keep your tongue on the roof of your mouth and breathe through your nose. You’ll probably discover a brand new, mobile and free neck. Keep up the good work!

[@alexb5787]

@@OriginalStrengthSystem thanks I have winging scapula on both shoulders. I'm on my second week of Reset and I can tell the difference. Hope to update you on the new me in the coming weeks. Thanks keep up the videos they offer a long term view on strength and building those foundations back. 💪

[@alandun27]

Two instagram moments this week . . . Original Strength doesn't DROP the mike - it PUNCHES the mike! and even though I know what a sternum is . . . I wonder how many people were thinking that 'lengthening your sternum' is some kind of euphemism? . . . hush my mouth! :)

[@madtitan9639]

Who performed the actual stunts? Was it hard to find someone with a long enough neck?

[@OriginalStrengthSystem]

Apparently long necks are rare... Fortunately I just happen to have one.

[@Eric3Frog]

Thanks Tim! Do you normally get up that early? Do you have a standard morning mobility routine? What time do you go to bed? Thanks, my knowledgeable giraffe.

[@alexandergraf7483]

The early bird catches the worm.

[@OriginalStrengthSystem]

I do. Up by 5 on any given morning and at 4:15 a few times a week. Most mornings I press reset from breathing -> cross-crawling for about 5 to 10 minutes and then I train. My training mostly consist of using the resets to strength train with - like crawling for time or something. I’m usually in bed by 9:30. I reach for 7 hours of sleep per night. Thanks for the giraffe love!

[@alexb5787]

Got to say after 2mins of this I can feel the difference.

[@alexb5787]

Hi Tim, I'm not seeing any progress yet on the wings. My left shoulder is weaker into my left side of the neck. What should I do if I'm not seeing any real change?

[@alexandergraf7483]

Waiting for a ninja version for all those teenage turtels! Just kiddin'!

[@marknicola3336]

I'm leaving this for any bjj people that are like, oh man.

[@MegaStoffo]

"thhhwkk" GYB Tim!

[@user-hf8ie8mf3n]

I have hundreds of these vids to watch 🫣. Thanks Tim. 🤨. Good stuff. 👍🤪🏳️‍🌈

[@OriginalStrengthSystem]

Glad you like them!

[@dimitrimols7935]

Youre voice sounds a bit like Matthew McConaughey

[@OriginalStrengthSystem]

Alright alright alright!

[@TiaMarcia173]

What the “neck” ⁉️😆

[@OriginalStrengthSystem]

Ha! Good one!

[@semperfidelification]

Seal pose in Yoga

[@storychangers4397]

We appreciate your weirdness!

[@OriginalStrengthSystem]

Thank you so much!