Fix "Winged Scapula": Achieve Strong and Stable Shoulder

Looking for a way to "fix" winged scapula? In this video you'll learn how to retrain movement patterns and restore shoulder stability&coordination and improve scapular winging with 2 simple exercises!
Previous Video: Posture Brace: Good or Bad? • POSTURE BRACE: GOOD OR...
Timestamps:
"About me": 0:24
Actual topic starts at: 1:02
"What is winged scapula?": 1:03
"What causes winged scapula?": 2:41
"How to reduce scapular winging": 3:10
"Movement retraining exercise#1": 4:41
"Movement retraining exercise#2: 8:26
Suggested book(s):
- Awareness Through Movement: amzn.to/3jrRZ70
*Disclosure: Above are my amazon affiliate link(s). When you purchase using the links above, I will receive a small commission from Amazon.
I am Taro Iwamoto, a Feldenkrais practitioner. I help people overcome and move beyond pain and limitations.
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Get your FREE "Movement Guide to Pain-Free Back" here: mailchi.mp/6434a8b84f49/movem...
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Anyone regardless of their age or physical conditions CAN improve! You just have to learn how to re-train your movement, and that is what I share on my channel. I teach Feldenkrais based movement and how to apply it to daily activities
Movement is vital to your health. Improving your movement therefore means improving your health and life. 3 key things are: 1) Daily movement practice to improve movement quality (MOVE WELL) 2) Incorporate good movement into daily activities (MOVE WELL AND MORE) 3) Awareness and mindfulness of your movement and lifestyle (MINDFUL MOVEMENT)
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Medical advice disclaimer:
I am NOT a doctor. I am a movement expert. I do not provide
medical advice. The information, including but not limited to,
text, graphics, images and other materials contained on this KZbin channel is for educational and information purposes only. No
information on this channel is intended to be a substitute for
professional medical advice, diagnosis, or treatment. Always seek
the advice of your physician or other qualified healthcare provider
with any questions you may have regarding a medical condition or
treatment, and before undertaking a new healthcare regimen and
never disregard professional medical advice or delay in seeking it
because of something you have read and heard on this channel.
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• Fix "Winged Scapula": ...
#WingedScapula #ScapularWinging #TaroIwamoto

[@TaroIwamoto]

Get your FREE "Movement Guide to Pain-Free Back" here: mailchi.mp/6434a8b84f49/movement-guide-to-pain-free-back Suggested book(s): - Awareness Through Movement: amzn.to/3jrRZ70 (*my amazon affiliate link)

[@Koko161081]

I've said it before, but it would be unfair not to say it again: through your Feldenkrais method, suggestions and exercises, I've managed to gain more waist/hips flexibility than I've ever thought of having, and overcome injuries within a few days that previously used to take me weeks. It does feel like magic.

[@TaroIwamoto]

so wonderful to hear that! Thanks for sharing your experience here!

[@coreyschumacher3037]

I’ve been trying for ages to figure out how to help extremely tight muscles all around my right scapula. I think this is the answer. Thank you

[@fred-jandejong244]

Thanks again, long ago that I needed you, I have shoulder arm problem and think this is it, I feel burning under my shoulder/wing.

[@jameswinks6721]

Very happy to find a Feldenkrais practitioner here. I took a 2 week class in SF 40 years ago and it literally shaped my daily life. I'm 67 and surf daily. I do 2 Feldenkrais exercises every morning on the sand that transform me from a stiff old man to fexible old man in 2 minutes. I know personally how these seemingly simple naive movements have profound impacts on the bodies' functioning. In today's world you must encounter lots of doubt and possibly ridicule. Keep it up. Your message is real and helpful :-)

[@TaroIwamoto]

Thank you! it's so awesome that you surf daily!

[@satitlikeitis]

Hey James. What are the two exercises which brings forth that transformation?

[@noriperez4760]

I feel better already. Thank you 2:18

[@tamarapace3036]

WOW! I have some work to do! I have been to so many different therapists throughout the years. Never have I felt like i was getting through to the actual issues. This was very difficult and awkward for me, yet I could feel exactly where my weaknesses are. This is going to be very hard but extremely rewarding for me.

[@shaynaformity1384]

I expected this to be really easy because I crawl well and do cat/cow in yoga without any problems. Quite a surprise that both variations were actually difficult for me! I'm excited to come back to this a few times over the next couple of weeks and see how it improves.

[@notvathome3]

These two exercises are amazing. I could tell the difference in the very first session.Thank you!

[@TaroIwamoto]

glad to hear it!

[@jkoske0]

Best serratus exercises I've seen, and I've seen them all.

[@TaroIwamoto]

glad you like these exercises

[@michelewatson302]

Wow, this is an excellent exercise. Yesterday I did it even more slowly, and for longer, and today I am feeling parts of my thoracic back in a way that I have never felt before, in spite of having done tons of different sports in my life. It's pretty fascinating. Thank you!!!!

[@hope4u897]

So impressed with the videos you have put on here absolutely love them and feel so much benefit. This one in particular makes so much sense in relation to the reasons for a winged scapular. I've had a problem with my right shoulder for a while and these exercises really showed up how weak my right shoulder is but the difference after a few repetitions was remarkable! I shall use these regularly to monitor the strength and stability. thank you so much brilliant!

[@jamesyancharas]

taro, truly a master piece.

[@vgerga]

Excellent! Thank you. 🙏

[@TaroIwamoto]

You are welcome!

[@fred-jandejong244]

Now I know what I have, it,s a great relieve. I kow you don,t mind if I don,t donate, but in honesty I tried to to give via the special thank button, (after I found it). But I have no pay-pall or creditcard so can,t donate right now. But in my new better future I will have pay-pall and maybe a creditcard, then I make it up with you. Many thanks instead for now.🙏

[@jessiem.1212]

I feel like my wings are glued shut from sleeping on my side. The pain is very much similar on both sides. My pain is sparatic all over my body. Im learning to be more mindfull of my movements. I recently fell directly on my tailbone. I expierced pain in middle of spine and rhomnoid area...but since I hurt my talibone i now experience even more intense muscle pain through my whole back, including my rib cage, twisting hurts. I am definitely hypermobile and i tend to over extend. Pain is all over from my neck, shoulders, rib cage, the whole spine and all the muscles surrounding my spine and rib cage. Im getting worse even tho i am trying to stretch, walk every day.My whole body is compensated. Nerve pain going down my arm from the neck. So much more.. i am overwhelmed with all your videos and need help...thank you💜🙏🏻

[@Jonas_Fox]

Felt this real-good. Thank you. I can definitely feel the rotation and scap control weak and being targeted so if this isn't the only thing, it's definitely part of the picture. Thanks Taro!

[@feliciacudjo4720]

You’re a life saver,thank you 🙏

[@TaroIwamoto]

you are very welcome

[@delorisholden8910]

Thank you, I need this exercise!

[@TaroIwamoto]

You're welcome! I'm sure many will benefit from this!

[@oliverjames9922]

Thank you! Like that second movement a lot.

[@TaroIwamoto]

You are welcome

[@rahaffaoury5758]

Helpful thank you 🌷

[@TaroIwamoto]

you are welcome:)

[@LambieSamba]

This is WONDERFUL, for my Serratus! Thank you Taro!

[@TaroIwamoto]

you are welcome!

[@user-wj9tx2on3u]

Спасибо большое!

[@Galadriel333]

Always such excellent useful information. Thanks for all you do!🙏🌺

[@TaroIwamoto]

my pleasure!

[@hayleyhessen6642]

Thanks so much!

[@TaroIwamoto]

my pleasure!

[@mdognrdog]

I was shocked to feel how quickly these two subtle exercises reduced the winging in my left shoulder, the front of which had been well stretched, but which had nothing that would properly activate the serratus. I really hope, though, that you will put together a more unified guide for people fighting the complex of kyphosis/head forward/winging/etc. that results from too much desk work. KZbin is full of piecemeal exercises, and has far too few simple *programs* that people can follow in a session or two a day.

[@TaroIwamoto]

thats very true, and i can see how helpful it would be to have programs for people can follow

[@robyn3349]

Thank you!

[@TaroIwamoto]

You are welcome!

[@ferranfito3129]

You keep enlightening me. Thank you so very much Taro. I follow tou for a month and I am getting better and better from a 4-year supposedly burnout, which may just have been lack of movement.

[@TaroIwamoto]

Thats so nice to hear! Lets keep getting better and better!

[@sophiesmith5922]

This is an excellent video! I actually found the second exercise easier than the first. Retraining movement is the key for me!

[@TaroIwamoto]

Yes retraining movement is the key for many!

[@bobbywest8460]

thank you sir for more great wisdom... all your shoulder videos have been key in my therapy of both shoulders having tears from an auto accident. i appreciate you.

[@TaroIwamoto]

my pleasure!

[@pippamellon8678]

Thanks taro..this is brilliant..I have been suffering for years with scapula problems…been a hairdresser all my life…so useful…🦋

[@TaroIwamoto]

You're welcome:)

[@chooby4670]

Hello Taro Thanks for this video. Could you do a vieo on clavicular instabilities? Mine dont stop popping out.. Greetings

[@jant4741]

Bingo that’s a good one! TY

[@TaroIwamoto]

You're welcome!

[@jant4741]

@@TaroIwamoto decades with arm up in a salon. surgeons removed part of collar bone, meanwhile had to figure out on my own issue was a winged out scapula rolling shoulder forward. Exercise only thing that stopped the pain. And it wasn’t the exercised given to me post op. Every single Dr missed the winged out scapula.

[@franimal86]

I love your videos! Thank you for all the information. I raked my yard a couple days ago and my back muscles got sore from that work out. In a lot of pain today, so I’m going to try these exercises soon to work on those muscles!!

[@TaroIwamoto]

My pleasure!

[@Fresno1199]

Thank you for a clear explanation. I survived a stroke last year and my shoulder stability suffered. My PT and OT has told me that my shoulder was “Winged”. They massaged and adjusted my scapula but no exercises. I will start the exercises and report back.

[@TaroIwamoto]

Yes please keep me posted!

[@Zaidi_227]

any updates on your scapula winging?

[@jessicafayenightingale11]

Thank you! Do you have an accommodation for someone who can’t be in that position because of a neck fusion? (I can’t be face down because it’s too much weight on my neck hardware). I Can just feel how helpful this exercise would be for my shoulder, but I’m wondering how I could do it while being safe with my neck. :-) Such a valuable exercise.

[@DMagnifyScentlady]

Watching live

[@TaroIwamoto]

Hope you're enjoying this video!

[@DMagnifyScentlady]

Pfirst and im following you

[@vokuvoku]

I feel the second exercise especially on my left side which has more problems.

[@TaroIwamoto]

please be more gentle and mindful when working on more challenging side

[@shamimakhtar2677]

Hi, I am 58 years old woman having Osteoporosis, diagnosed Ankylosing Spondylitis with broken spine. ( now it’s heeled) I would be grateful to you if you could help me by letting me some physical exercises. Please 🙏🏼 Shamim

[@TaroIwamoto]

Hi! Are you asking me which videos you should start with?

[@shamimakhtar2677]

Yes I am

[@chooihuangtan1230]

My neck/shoulder was very tense this morning and after doing your exercises I had instant release. Thanks very much for video. However I have golfer's elbow and was wondering if these exercises would affect the elbows? If yes, could you please recommend other exercises ?

[@TaroIwamoto]

you can try these exercises a few times and see if they bother your elbow.

[@qtommyb]

when i did thw 2nd exercise i noticed how much tighter my left hip is vs the tight, and i am sure others will experience this as well. Just find piriformis stretch video and that should help folks ;)

[@vokuvoku]

Yup also felt the piriformis

[@TaroIwamoto]

so this exercise can be a great stretching exercise for piriformis. kill two birds witb one stone!

[@boost-9689]

Hi Taro, If one side is very weak (shoulders, pelvis, inner core etc), and I'm unable to do the slow crawl, are there any easier videos I can try first?

[@tetricko]

What if i have injury to my long thoracic nerve does the exercises still fix the problem or do i need surgery

[@TaroIwamoto]

It depends on the severity of nerve damage. Nerve tissues heal very slowly as you may know. As to whether you need a surgery or not, thats a question for medical doctors.

[@DMagnifyScentlady]

First like and watch here. I know someone who has a singed scapula

[@TaroIwamoto]

Thanks!

[@vokuvoku]

The question really seems to be not so much serratus strength but range of motion. The second exercise here puts the serratus in a maximally stretched position while under load, if I understand the anatomy correctly.

[@TaroIwamoto]

serratus anterior keeps medial border scapula from moving away from the ribs during some arm movements weightbearing and non weightbearing. the second exercise works on shoulder girdle control both concentric and eccentric control. it would be much easier to simply focus on controlling movements slowly throughout the range to make sure you are improving shoulder girdle stability

[@AnkurSingh-bc3jd]

Can you do a video on left AIC pattern please ??

[@TaroIwamoto]

sounds like someone is doing PRI :) Sure I can do that. From my perspective I believe retraining movement patterns in all directions regardless of their own bias would be beneficial and important. Variability in movement can inform one's nervous system and can ultimately expand one's movement vocabulary and reduce their strong bias.

[@PektraMom]

Hi taro. Do you have any exercises for pain in the back of the neck (my pain is in the back right of the neck) when turning head left or right, up or down? When I try to tilt my head to the back and right ithurts and i cant really tilt it. Left side has full motion. I tried the one with raising the shoulders and helped me be able to tilt to the back right a little bit better.

[@tivtag]

Wondering the same, thank you

[@TaroIwamoto]

this one might be helpful: kzbin.info/www/bejne/j5-anWOhjcygnMU

[@TaroIwamoto]

@@tivtag this one might be helpful: kzbin.info/www/bejne/j5-anWOhjcygnMU

[@suzannegraves9458]

Would love to watch. But sound is poor

[@TaroIwamoto]

i am aware that my older videos have low audio volume but i checked this videos audio and believe this videos audio seems to be fine on my end. Can you check your audio settings on your device again?

[@MohamedHamed-cr3ds]

does the somatics heal the active scar tissues that influence or weaking other muscle ?

[@TaroIwamoto]

any movements influence all tissues, but hard to say if somatics heal active scar tissues.

[@xiaoqinyu2]

Hi Taro i have a rotator cuff problem.I tried your exercise feels good but my wrists feel quite sore from holding the arm and shoulder straight, am i doing it correctly? thanks jean

[@TaroIwamoto]

sore meaning painful or muscle fatigue and sore? if sharp pain, I would stop. if muscle fatigue soreness, that's good

[@lw7654]

Unfortunately, the weight bearing/pressure of my left shoulder it starts causing discomfort in my ac joint, my brachial plexus and my top and back of my shoulder where upper traps and levator scap insert. Any suggestions?

[@TaroIwamoto]

although you cannot do exactly same way, you can try this leaning against wall so not as much pressure

[@cecetolove]

Can you use your knuckles for the first exercise instead of having a flat palm? My wrist tends to hurt

[@TaroIwamoto]

yes absolutely

[@jackiesvideoshare]

I have poor r scapula stability from an accident. The first exercise is really working for me. The second I find it difficult not to let my shoulder rise and push forward when transitioning in and out of the sit which doesn’t feel right. Is it ok to move my arm further out to stop this? Is there a pattern to the transition I’m not getting right?

[@TaroIwamoto]

feel free to adjust your arm position. just for clarification it is shoulder blade that you want to keep stable

[@Lauradicus]

The problem I have with exercises on my hands and knees is holding that 8 lb head up. (Degenerative disc disease and scoliosis.) Is it okay to do these exercises with my head hanging rather than level?

[@TaroIwamoto]

thats a good question. you will definitely need to be mindful of your neck. you can try for a few times and see how your neck feels and make necessary adjustments as needed

[@matriximaster]

What if you have the opposite problem, the scapula does not move enough?

[@TaroIwamoto]

that is very common. in that case, try this one: kzbin.info/www/bejne/qGnNmYutob2ihKM

[@sadaqathussain8611]

Sir can I join gym to fix scapula wing

[@TaroIwamoto]

to improve scapular stability, you dont need any special equipments, so joining gym is not necessary

[@lexroet1215]

The second exercise is a lot harder than it looks, I can barely get 3 reps

[@TaroIwamoto]

thats alright. only quality reps matter!

[@uyoebyik]

I used to be able to stick my shoulder blades out at right angles to my ribcage. Now I have constant pain there

[@TaroIwamoto]

wow. you got serious wings

[@uyoebyik]

@@TaroIwamoto I used to think I was double jointed or something 🤔 I'll try this exercise

[@sophietheresehautenauve]

It does hurt under my armpits 🤔 How come ?

[@TaroIwamoto]

you mean while doing this exercise?

[@sophietheresehautenauve]

@@TaroIwamoto yes

[@eggpod4567]

After watching so many different videos from you and other channels. It's really disheartening as to how much misinformation goes around revolving caring for your body. I used to cycle when I was in school. I was also on the track and cross country teams. Literally, most of the stretches taught seem to do more harm then good and it's just accepted as supreme truth. Same with diet as well. You know how many different trainers and coaches condone the use of Gatorade for electrolytes while working out? Literally every single one I came across in person. When, in reality. Id say that crap is highly toxic for your body. Different teas and herds are a much better and a true source of electrolytes and nutrients. But, it seems most people won't even acknowledge the existence of them altogether. Just a little rant, but I know you out of all people understand.

[@TaroIwamoto]

I totally agree. yes it is frustrating. overwhelming amount of information is so easily accessible on the internet, so we consumers have to be able to interpret and judge information and use it wisely, which is not always easy.