The Missing Link For Your Shoulders? Fixing Winged Scap and Weak Serratus

[@Strengthside]

Have you tried working on your serratus to strengthen your upper body? Have you found another exercise that works for you? Let us know below 👇

[@nalukeko]

I need a fix for my elbows. But thanks for the tips in here too, I'll incorporate this going forward.

[@juniormaxofficiel]

Would planche and its variations as well as front lever and handstand (and HSPU) work too to fix this problem ? Because I have this problem but the exercices in the video are not fun to me whereas those I talked about earlier are quite and they kinda mimick the same moves.

[@mcharbo8726]

@@juniormaxofficiel Honestly, I have found that these kinds of exercises are important before going into those other more dynamic full-body ones... He talked about proprioception at the beginning of the video. I'd say in this instance, the proverb of "learn to walk before you try to run" really applies. Do these exercise at the beginning of ur workouts, and the other ones become much more approachable. The goal here IMO is to strengthen the brain-body connection in the serratus area... That's what I'm finding anyway. It's a weakest link kind of thing I think.

[@loidamaisonet2906]

I've been dealing with the same issue you had for the past 3-4 years. Took physical therapy, did not improved found some thins on the internet, but like you got a bit frustated. My scapula is way out of place, sometimes when doing some type of uper movement I can feel it flaring out. Like you mentioned I had made the mistake of not having the proper form and hurt my neck. So they way you explained I believe it will help. This is something that I was waiting for as I'm getting a bit anxius to bring the shoulder where it needs to be and committ to work on it a few times a week. Do you think I should keep doing the crab stretch? Please advise, Thank you for the information. Blessings.

[@fp7290]

I tried a lot for my weak serratus and poor thoracic extension and really found hindu push ups to be useful. Though, you need to experiment with the form and rythm a bit to find the sweet spot🤙🏼

[@DubiousDubs]

Oh my god FINALLY somebody mentioned that you need to learn how to engage it. Thank God we have this channel

[@tomszczypka7003]

That armpit pulled forward sensation really did it. My serratus felt sore after that, and as I tried to relax my shoulder I heard a pop sound - my arm finally back to its right socket. shoulder injury since a skiing fall almost two years ago. Been reactivating every shoulder muscle one by one, but serratus is a stubborn one! This video completed my healing process.

[@davidhill5988]

After many physio visits and other many tries, this is the ONLY guide that actually solved my winging issue. Helping understand the required feeling and great cues was fantastic, thank you!

[@cmchannel1111]

YOOOO I have had an insane scapular tilt / winged scapula. I am 6'6. I've been doing just that first exercise and only after 5 times it has corrected a SEVERE amount of the visible alignment. For real you should use my before and after photos this is absolutely nuts. I really am lucky to have found such quality content. Thank you.

[@Djdu7228xnxj]

How are you doing now? Were you consistent with these workouts? Did it work out for you? Could you please reply if you're seeing this?

[@fredrikhurlen8524]

I tried it myself now, I didn’t know at first that I struggled with that, it was more bad posture and stiff pecs, but these exercises when done correctly is amazing, it’s like every muscle loosen up. If u do this consistently ure body will adapt and start using the right muscles whenever ure in movement

[@cmchannel1111]

@@Djdu7228xnxj I set up a camera whenever I do it. The first times I tried to do the dip hold my left shoulder blade which was out of place, would have a lot of of muscle cramps and I could barely hold the position. Once I trained that area a bit the shoulder blade would sit in its place and I could tell from the video. I haven't been consistent with it but I would like to get back to it soon.

[@mattsmith1039]

@@cmchannel1111how do you tell of you are doing it correctly? I tried following cues from the video but i still don’t see any improvement. I appreciate it

[@cmchannel1111]

@@mattsmith1039 I just try to check how my shoulder blades sit. I use my phone and take a video then I walk in front of my phone to try to see any progress. Lat pulldown has helped as well and it's more direct with the progressive load involved.

I have this problem since my 32 years and I have to leave tennis. Making calisthenics and contemp dance, I was feeling pretty good but not perfect. Now I'm 44 and I catched the tennis racket again, after every match I have shoulder blade pain. This video will help me a lot. Thank you so much man. Greetings from Argentina.

[@ambitiouskudo]

1:27 exercise 1 3:38 exercise 2 4:59 exercise 3 6:08 exercise 4

[@rohanramgude7874]

thanks for this

[@JacobClark93]

Thanks dog

[@randolphsmith7552]

My dude you at the only person I’ve even seen actually teach how it’s suppose to really look. This is a lifesaver

[@bryan333333333333333]

Hi Trevor and folks. Just wanted to leave a note of appreciation. I'm active, 35, and have had left shoulder dislocations since I was 15. Weak serratus, constantly injured shoulder surfing and climbing. Asymmetrical posture even extending down to my hips. Countless physio, osteo, physical trainers, but I can attribute this video to a huge positive turning point in my journey to a stable shoulder. Love it. Big ups guys

[@tomyates5486]

At age 70, I can say that strength and mobility are more important than ever. Like many others commenting, I've had a shoulder issue forEVER, and I am hopeful these exercises will improve things. "Old guy slumped shoulders" IS a thing to be avoided.

[@M13x13M]

I fixed old man shoulders ( atrophy) by simply hanging. I m working on muscle ups now .

[@gypsism]

Dead hangs and pull ups, chin ups are perfect for the back and shoulder muscles. Beware however of golfer's elbow, stretching is important!

[@luizalbertopersonal]

Man be honest with your public and just tell them that you recorded thos specially for me 😂😂 was ecacly what I was in need. Ty very much!

[@Strengthside]

Exactly!!

[@1ameen124]

@luizalbertopersonal Did you see any changes?

[@user-yup-you-are-human2]

😂😂😂😂

[@avi3681]

Thank you, I've had shoulder blade issues forever and this is the first video I've seen that clearly explains the problem and the solution.

[@yomly]

I worked with a therapist for years on some of this stuff and can vouch for all of this content. Both the importance of mindful engagement and these cues to reestablish good coordination

[@melvin.g]

Have you managed to solve the winged scapula?

[@vmula1]

i threw my shoulder out of place 2-3 years ago while boxing, and i have super tight scalenes I break out a lot, and slightly blurred vision, poor sleep etc. every time i work on my serratus i see so much improvement. i feel more energized its insane this is about to bring me back to normal. ✅🤝🏽

[@matthiashepworth6583]

I have super tight scalenes and blurred vision too. I'm quite tense as a person and have been office bound this year. You may have just made the link to help me. Thanks. A man on YT called 'Pigmie' has some really interesting content, including eye exercises to correct vision which is what I'm currently doing. Have a great day.

[@vmula1]

@@matthiashepworth6583 its just a matter of activating and releasing the muscle! try getting a pso rite to work on releasing the rotator cuff, chest, rhomboids and then try these excercises. another thing to do is learn how to brace the core. expand the belly then blow it with your lips pressed almost all the way and you’ll learn thats your optimal range of bracing. 🤝🏽 i’m not a tense person by nature or not as tense to create those problems but my massage therapist told me i had the most messed up shoulder he’d seen even compared to nfl , mlb players that come went with those issues. but yea that pso rite is a game changer but always release tension and activate/strengthen!

[@harader1]

Bro I cannot thank you enough I finally understand what's wrong with my shoulder after 3 years of searching and trying so many things.

[@Bigbossaries]

YOU ARE A FKN GENIUS. THESE STRETCHES WERE MORE HELPFUL THAN ALL THEM CHIROPRACTOR ADJUSTMENTS. BLESS YOU BRO. 👊

[@JJFrance]

Thanks!

[@myrongaines6022]

Been dealing with pain in my armpit for YEARS, always thought it was a tight pec or lat issue, nothing helped other than taking time off so it's cost me a lot of potential progress. I was whining about it at work and one of my coworkers said it might be a serratus issue and oh my god, I can straight up see that my left serratus is underdeveloped. Like the difference between it and the right side is crazy, I have no idea how I never noticed. These exercises provided immediate relief, I'll be sure to keep at them. Thanks for all the work you put into this video

[@Subro_Plays]

I am genuinely thankful to you for this video, if I didn't watch this video I would never know that I am doing my exercises wrong. Now I know why I can not progress further in calisthenics. Thank you again. Keep uploading.

[@jimmybee6736]

Great video. Anyone whos dealt with muscle imbalance issues knows that learning and understanding an exercise is one thing, but being able to do it correctly with the right muscles engaged is the key. This video gives great discussion of the movements while providing really good cue's to be able to preform them as well. Thanks for the great content Josh and Trevor

[@imaknaktamales]

Thank you so much for this video. Most serratus exercises that I found on KZbin fail to address my inability to engage said muscle, making it difficult to properly strengthen it. Your method works.

[@jamesbarry5065]

Yoooo let's go!! Finally somebody actually explaining this. Took me 5+ years to figure out this was my issue. Wish I had this video back then.

[@ItsAMbutyoutubechangedmyname]

After a car accident that made life not so simple one of them thing it gave me was winged scapula due to neck and arm injury alot of things is not as easy but found that some stretches do help the scapula pain I hope I can use some of this from out your video Thanks for this video

[@Lobags1984]

I’m 39 now and I’m finally correcting all the bad habits I did now from my 20’s noticed not only my form was off for a majority of lower and upper body exercises but it was because of instability and lack of activation in some neglected muscles. I got naturally stronger in all my exercises recently just from correcting imbalances and activating neglected muscles and tendons. Imagine how fustrating it is for someone who’s been lifting and playing sport for most of his life

[@MartinCharles]

Thanks for doing this with your shirt off its really helpful to see the individual muscles!!

[@Whatisright]

I think this is what I've been looking for, this is the issue I have. The beauty of these is they can be done anywhere at any time.

[@NoahNobody]

That information was golden. I had no idea how to use my shoulders before this.

[@calisthenicswBin]

This is EXACTLY the situation im in right now AND ITS EXACTLY THE VIDEO I NEEDED TYSM STRENGTH SIDE

[@slime95]

Can you give us an update?

[@calisthenicswBin]

@@slime95 yes, its going great, my scapula winging is almost completely gone and i dont have shoulder pain and i can finally get back to my harder calisthenics

[@calisthenicswBin]

but

[@calisthenicswBin]

@@slime95 but btw with these exercises i also recommend you do targeted strengthening of the lower trap and rotator cuff as well as light compound movements such as body rows and incline pushups(focus on proper scapula orientation)

[@slime95]

Thank you❤️

[@aidenguzman817]

So grateful that you made this Strengthside! The value of this can't be overstated for everyone. It's critical for all healthy upper body movement.

[@WirgesHavingFun]

Thank you! This routine has changed my approach to recovery! I had major winging snd lifting since i was very young. Once i did your routine along with the video, not only did I realize how much my pex was compensating but it completely targeted my pain area and now my back feels proper. Thank you.

[@Anne-cv4ms]

The crazy beautiful definition of your shoulders' and upper arm muscles... RESPECT.

[@mackenziecote4133]

Hey Trevor! I just came across your page and your videos have already helped me so much. I had surgery on my sternoclavicular joint back in March and I've been struggling so much with scap winging and overall shoulder instability/pain throughout my PT journey. I have been afraid that I will be in pain forever, but you have given me many new things to work on. Thank you so much!

[@MsDomomuffin]

Did it help??

[@kinleyware]

The instructions are clear and the relief instant. I have scapular winging with shoulder and rhomboid pain. 🙏🏼

[@devaop124]

Did u fix it yet pls reply as I'm going through the same 😢

[@oscarardila4348]

Did it work for you guys?​@@devaop124

[@jimmlygoodness]

Duuuude...exactly the video I needed. Thank you Trevor!

[@sirstashalot7441]

Trevor!!! Thank you man. I've dislocated my shoulder 4 times over the years and your videos are very helpful! Appreciate it

[@tropialex]

8 times here.. how's yours doing?

[@sirstashalot7441]

@tropialex better than ever. Lately it's only bothered me after sleeping on it weird, but it only lasts a few mins after I wake up. How's yours?

[@Roman-vg2xc]

The best proper form I have come across. This is gold thank you;]

[@FeralPenguin333]

Thanks for this man! This couldn't have come at a better time. My left scapula has been feelin a little funky recently and I never really committed to any serratus exercises seriously! Just the odd wall slide here and there. The exercises and cues in this video are extremely helpful.

[@truthreignsforever9286]

One of the best vids of this problem

[@andystephon871]

This video really helped me get this gist of what i was trying to do but i have to say is that is kinda didn't help much for my unilateral winging. I used the principles inthe video and figured out if i bring the exercise band around my back and sorta engage the serratus by pushing against the band with a single arm i got a ton of engagement for that serratus specifically. So much so i could feel it burning. If you only have one serratus winging, give it a try. Hold a workout band in both arms, bring it behind ur back and use ur unengaged arm to push forward until ur shoulder blade is all the way around. I stood in a mirror and could actively see and feel that serratus working. Then just make the small movement of moving the shoulder blade into a stretched and unstretched position. Will light the single side on fire. Gonna focus on that until this serratus remembers how to behave and then get back into two sided stuff

[@andrefarinha419]

Crazy content. This would take a lot of physioterapy payment for me Hope i can do it myself Aprecciate this knoladge!! Keep it

[@mcharbo8726]

Yeah, this is top notch stuff - glad these guys are doing what they do and sharing the info. It's taken years of fumbing in the dark to get to where I'm at. Thanks to these guys, Bioneer, and Kneesovertoesguy I've got some super effective tools for correcting imbalances, getting my DPA anywhere, healing injuries, and all around improving my physical health! A lot of us can't afford the physio, so this kinda content is a godsend.

[@fjeldfross9327]

Perfekt. I have a Ton of health issues and have to Fight very hard to avoid becoming worse. While working with weights, I overworked my shoulders and Arms(again) and experience pain since days I Hope this will Help to strenghen this Part of my body

[@alexmerli]

the feel is the key. amazing bro! other videos like that

[@jordonglenos6575]

This actually helped me out when you mentioned clenching your lats and triceps i felt an imediate difference in my L-sits

[@smoore8]

Great video for an area people have trouble engaging! There are so many core muscles people don’t know how to engage. Thoracic extension being another area that traditional bodybuilding won’t strengthen.

[@jevel9990]

Havnt been able to gym properly for 2 years. Spent heaps of cash on multiple experienced physios and completed multiple programs. I feel like I have a weakened serattus and the minor muscles in my back is the big issue. The whole left side of my body (neck, back, and arm) has nerve issues and imbalances and doing these excercises in their lightest forms is very hard. Shows obvious signs of weakness in those crucial muscles. Thanks man. This may have saved my life. Ill keep ya updated.

[@MarcosVinicius-cy1qf]

Hey bro!How is the recovery?

[@jevel9990]

@@MarcosVinicius-cy1qf still have issues but i am back in the gym. Listened to a book called “why does it still hurt” which was really helpful. I recommend it

[@zulfizakarya5703]

​@@jevel9990 did your scapula got cured or you just moved on with the pain! 😢

[@ethanetchart]

Great video man! I'm training this deeply right now and advice like yours is crucial!

[@danteyoungg]

This is literally the only winged scapula video you will ever need to see wowwww

[@Chiboy-hp9yu]

Super helpful you’re doing so many people a favor! Thank you

[@Riizet]

I haven't experienced the hurt in my shoulders as explained. BUT I always thought I just had a difference in seperation between my left and right shoulders causing my left to tilt forward ever so slightly. However, this gives me hope I can fix the asymmetry. All of the sensations throughout the exercises are exactly what I feel when I do them myself. The last one was especially noticable. After doing them I also notice a difference in the mirror instantly as the serratus is ready for action. Will keep doing the exercises and hopefully my shoulders (and back) will be symmetrical by default in the future!

[@tank2003]

First time on the channel. Dealing with a scapula winging issue now. I had to first remind my teres major to contract again. A weak serratus ant makes you feel like your humerus is floating (because there is a major loss of stability. Think of it like this: Cell phone towers are super tall and they HAVE to have guide wires to keep them erect, so if you snap 1 cable, the whole thing crumbles easier) and as compensation, i was contracting everything in my shoulder, including my traps, so my scapula quickly got stuck in an elevated position. You cant work your muscles properly if the joint isnt in its proper place.

[@natalie4396]

Love clearity 💪🏼💛

[@PumaTomten]

Good video! Reverse dips/dips shrugs are great as well and standing straight arm pullovers with bands

[@laurawong6065]

Thanks for the awesome video! Could this be related to why I can do quite a few chin ups, but not a single pull up??? I have a lot of problems with my back, shoulder and neck on my left side (especially a rib being misaligned and pinching on my left shoulder blade). My upper spine is pretty straight and stiff. I'm committed to this routine and your other video about 4 shoulder mobility movements. Today's day one and WOW, I think I live with my shoulder blades retracted! Just putting them in protraction is a workout! I'm really looking forward to unlocking this movement. Thank you so much for explaining EXACTLY what parts should move where - that has been critical and I've been applying it to all my movements throughout my day. It really helps, thanks so much!

[@Agiztos]

im hooked, cause i make so little progress with my shoulder strength, its braking my weightlifting-heart

[@Ahm3d..]

Best video related to that muscle and scapula winging. Informative❤

[@JorgeLausell]

I'm using resistance bands while walking. Adds more dimensions!

[@quinxx12]

Thank you so much for this! My Seratus has been bugging me for an eternety by now

[@MathieuPrevot]

I work a lot on my serratus indeed. A lot (every day) of scapula push ups, scapula pull ups and pull ups with properly placed scapulas, bakanas (yoga vinyasa) variations (ashtavakrasana...) with properly placed scapulas, and classical T,Y,A with weights and horizontal back for the rotators scuffs, and yet plank with one arm ! Funnily your positions and movements, I use them too with pincha mayurasana (on forearms) with well open arms (as parallel as possible) and shirshasana variations (on head with arms). Pincha is very demanding !

[@OneGazelle]

Pronounced: Sir-Ā-tus Thanks, that was great content.

[@corneliussvico4196]

You're such a lifesaver bro! thank you ⭐

[@lordflako5324]

Bro you literally changed my life. I thought my shoulder was done for 🖤

[@balazsbrankovics2996]

A fun variation on the support hold is setting up to the crab crawl. I found that pushing up to the proper crab or support hold helps me with the mind muscle connection and can help work out some stiffness or soreness as well. Plus it is fun to launch into the actual crawl. Making reeducation fun😉

[@danny-boyjoshus1058]

Man, i read this twice before I realised that you didnt say 'pub crawl' 😂

[@BrandonMarin-i1d]

Yo thank you so much bro, I was in football for 2 years and I’m a very skinny dude , I was able to do 20 pushups in a row perfectly ( I’ve always had wings but not as bad as recently, it’s gotten way worse) and I’ve notice since around July last year that I’ve had problems lifting my arms overhead ( even when we’re in hudles for football) so I thought it was strange and that I had to be stronger or like I’m getting weaker, and I’ve also lost my ability to do a single push-up which is also due to me being weak but I had no problem with it before, these are exactly the exercises I needed bro bro like fr I appreciate this

[@phoenixmassey]

Perfect timing. THANK YOU!

[@yngvarmartinhalvorsen6471]

This feels great! Finally a video that gives hope as all my stretching and myofacia and external/internal rotation exercises havent really given any change. I have a question though: are u able, from your experience, to sum up any flaws from the AthleanX video on the same subject. In general it points to similar directions, but “you have to stretch this and this to even start training serratus anterior”. Its a bit frustrating as i can’t really diagnose what degree each of the pecs, lats, romboids or levator scalpulae are causing trouble.

[@murman9088]

this improved my breathing a lot too

[@matkolandikusic1810]

Just what I desperately needed. Thank you so much!

[@jakemoon639]

Your content is always gold... thank you guys!

[@N20Joe]

I love this! Exactly what I needed.

[@ImmortalExplorer]

Cant wait to try these. My right SA is completely atrophied, one of the usual exercises recommended seem to activate it.

[@sottilario7213]

You’re the man Trevor!

[@lukefromtexas]

That last one is killer. I’m only moving an inch or two. Thanks for the video!

[@aestheticinvestor6363]

Nailed it. Pure wisdom

[@markmarlatt1105]

I have thoracic outlet syndrome! The most beneficial thing I found over the years was hanging...which is not recommended for it. Gotta listen to your body!

[@emmageorgiaphotos]

I also have TOS, can you explain a little more about the active hanging? Sets/reps and how long before you started seeing results. I’d be ever so grateful! 🙏🏻

[@JayEye202]

Thank you! Just what I’ve been needing

[@2macki332]

Great tips! Started training it right away :)

[@4000angels]

Awesome video as always. Thank you

[@Jimmyrey6857]

I engage it pretty good during exercises but the head position makes a huge difference and I was not doing that always. I also like the cue squeeze oranges between your armpits

[@StephenLeahy-f1t]

Thank you so much for making this video!

[@Soggy-Soy-Toy]

I played baseball up till my 2nd year of college (played at a mid d1) I CAN VOUCH BUY CROSSOVER SYMMETRY BANDS/JAEGAR BANDS. I still use them to this day 5 years after for my back/scap

[@jamiepettengell1145]

Dude this is crazy helpful, thank you

[@jessemurray1757]

I'm gonna try this. I have an internally rotated right shoulder which causes my upper trap to want to engage on everything. Makes gaining torso strength on my right side nearly impossible, not to mention muscle tension head aches.

[@jeoffreyghysels]

thank you for sharing 🙏

[@JungseHandbalance]

Thank you so much Trevor 😄

[@floriaan222]

Awesome vibe and tools. Always!

[@drippyjayyy134]

Weird how I figured this out as well. Impacted my hips a ton actually

[@juancarlosliavila8997]

thanks man i really needed this.

[@marcomonopoli4358]

Guys thanks for sharing all this. I realized 2 movements specifically expose my issue / cause me pain, wondering whether you have any additional tip: - passing from a downdog/pike to a plank (and back) - the transition passive to active (and back) while hanging to a pull-up bar in bottom position (as I make it to active then I can pull-up with no issues) Following most of drills you showed during warmup.. f@ckin 40yrs.. my warmups are now longer than the workouts themselves :)

[@dennismanuge1728]

Been at it a while brother; my left wings a bit more than right. I will give these four movements a really good go and see if it helps. I really appreciate your sharing this as I am a bit frustrated at this point. Peace, Love 7 hugs to you guys from East coast of Canada 😊

[@ricardoflores8327]

Man, you are a life saver Thanks you sir

[@harlan5339]

God bless. I suck at doing it horizontally

[@richardbyrum4618]

Excellent video!

[@meklitnew]

Fine details such as these are nice. Thanks 🙏

[@Scarlett_Trinitty]

Thank you very much! This is the info I was needing. I'm gonna try this. Cheers from Brazil! You're gorgeous.

[@theresabutler6408]

Spot on! Thank you!

[@leslieclauson2092]

Thank you so much for this video. I have been working on my posture with a physical therapist who is certified in posture restoration. The winged shoulder blade is one of my problems. I love these exercises and can feel how they are going to help. Wondering if you could include the impact of breathing on the winged shoulder blade problem?

[@healingonalllevels2217]

Great video. Thank you

[@wallacefoster1119]

Thanks. Great information 👍

[@emilstefanov5864]

Wooow, okay. This makes a lot of sense!

[@bhaeser]

I wish I could like this video more than once