Winged Scapula CAN NOT BE FIXED Doing Serratus Anterior Exercises -(Correct the Problem!)

Learn to Fix Winged Scapula and Labrum tears by focusing on correcting the humorous head instead of concentrating on the Scapula Muscles (Serratus Anterior, Rhomboid, Lower Traps).
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[@akxeman]

This is the ONLY video I’ve found that identifies the shoulder rolling up and forward as part of the problem and how to fix it. thank you! Can’t wait to try it.

[@brianconway5559]

This should be common knowledge for any PT, the fitness industry gets in the way with bogus info. Hiked shoulder and interior rotation of the shoulder are very common with most scap winging. the interior rotators like the pec minor, levator scap, scalenes, and upper trap are often tight and overworked. There are also different causes for scap winging so this vid may be helpful for some, others may find it makes their issue worse

[@florentdeplanque7383]

5 years that nobody succed healing my scapula... Until I find you ❤ You are awesome, thanks you so much, that mean so much for me 🙏

[@chrisguenther4292]

Love this videos. I can tell you really spend a lot of time working on these exercises and the science of how the body actually works.

[@venivini5151]

You are the real deal. I've seen hundreds of video on how to fix my shoulders, yours are the only one that gave me relief. I can already see real noticeable improvement

[@yeshuamusic5102]

Been healing my shoulder issues for over a year now and used every resource imaginable. This guy has the goods. His advice, exercises & videos are the best & will fix your shoulder.

[@Dexduzdiz]

Golden information!!! You really know your stuff

[@iihimiko]

Love your vids man! I’ve considered physical therapy just because of you. I know the troubles of the career field which is the only thing that stops me. Thanks for the tips 👍

[@ABeautifulMind__]

Thankyou god for suggesting me this video Thankyou sir for making this video. 🙏🏼 This is what i wanted. You healed a lot of pain that im going through from years🙏🏼

[@kevinsims2876]

2:35 This is so true. I got that info from Athlean X (very informative but didn't fix it). And I've been doing external rotations and push ups with extra protraction, still nothing. Glad to see some new info. Hopefully I can see some changes now🙏🏽

[@realtalk2046]

Thank you for sharing this information!!

[@oatmeal3235]

This is the information that I've been missing for years trying to fix my shoulders. Thank you!

[@thewiseowl8804]

Did it work?

[@oatmeal3235]

@@thewiseowl8804 after some time I've found that these exercises work great as warmup for me and eliminate the pain in my left shoulder immediately. However, in the meantime I've also found that my shoulder problems arise from bad overall posture. Working on it certainly makes my shoulders feel better and seems like targeting the real root cause.

[@melvin.g]

News?

[@oatmeal3235]

@@melvin.g Basically the same as above. Working on my posture really helps with my shoulder pain. It is virtually gone. Personally, I've found Conor Harris' videos really helpful in my case (my case being asymmetrical pelvis position). If one of your shoulders is significantly worse than the other, this might the lead worth pursuing.

[@nikosatsaves3141]

You nailed it Zach. I can testify to this and take an oath before Court.Only working with rear delt, supra and teres makes a difference.

[@Jfayalv6]

Almost 15 years with this pain. I will be reaching out soon. The exercises were the first time I’ve felt this relief.

[@nebimertaydin3187]

Zach is a legend. Only with 4 private sessions my shoulder pain is gone. God bless

[@YouilAushana]

I do all his exercises for the health of my body. I'm not trying to be a bodybuilder.

[@aadarsh_1303x]

​@@YouilAushanadont worry you wont be

[@wesleygroseclose2870]

@@aadarsh_1303x Why you hatin small boi

[@davidwallace3868]

physical therapist here... I've come to a very similar set of conclusions/pre-requisites here with regard to getting serratus on board. you've articulated it very nicely here, well done

[@PantherBlackAudiRS]

Can confirm, especially that most PT protocols start too advanced, causing the impingement pain to be worse, with the exception of the side lying external rotation. I've been on the program for 9 weeks, and 90% of the exercises prescribed cause no pain, which is helpful to progressively overload and pass the tests. Trying to get my local PT's to start their clients with these regressions first.

[@Verbux]

@@PantherBlackAudiRS How many sets per week of these exercises are you able to recover from?

[@PantherBlackAudiRS]

@@Verbux 2x a week, 6-7 sets total. Volume is low

[@mangore623]

I followed the same weekly exercise routine as panther. I started in late November, and by early December, the pain (excruciating pain) went to zero for the first time in four years. It’s now Feb 17, I’m back to weightlifting after an absence of four years, and I’ve experienced zero pain, zero injuries/setbacks. I jumped the gun on the weightlifting, starting up again in December, but everything has been fine.

[@PantherBlackAudiRS]

@@mangore623 congrats! I’m just starting week 12 of COREX12 and shoulder is probably 80%. Couldn’t even lift my arm in December, moved on from TBD to reverse pec Dec, and just DB pressed 30’a for the first time in 4 months. Zach mentioned it may take as long as 12 weeks, almost in disbelief that this worked; but super thankful.

[@hayleycomet8029]

Thank you this is solid advice!

[@CanadianMang]

Yea this is helping. Thank you.

[@AK-fj2is]

Great information here! I'm wondering though if doing these exercises would help resolve the winged scapula issue if there is a flat thoracic spine? I have been diagnosed with flat back syndrome and have been told that my upper back doesn't have much of a curve, which the doctors assumed was the cause of the winged scapula. Would like to know if I would need different exercises, or would doing this still be enough to resolve both issues?

[@sudhanshuGee]

That's exactly what I was looking for. Wish I had found this earlier

[@DevinsCalisthenics]

As an RMT we learned serratus anterior was the issue, thank you for this lesson!

[@RikimaruNobunaga]

the editing is hilarious but its great!

[@jonh4872]

I have had a winged scapula for 10 years from a spontaneous nerve injury. I have been to 3 Pts and nothing has helped. My rhomboid and levator scap are always overworked and burning. I want to try these but seems like they all require a bench that can angle at 45 degrees. What can I do at home for this?

[@zaraki942]

You’re a legend

[@archie6721]

Amazing video - I had been suffering with winged scapula on one side and found consistently that PTs directed to do serrates anterior exercises, but they failed to address that my scapula was out of place neurally. this was everything I've been looking for !

[@flash2770]

How you doing now?

[@JDOFunofficial]

?

[@fhgbfpapillon769]

سلام و درود.ممنون از آموزش مفیدتون

[@followtheenglish]

Hola. This video just appeared before my eyes... have done all those exercises that you mentioned (which you said do not work), and just tried for 1 min your exercises... now, it might be placebo, but my right side shoulder and the area around it feel so much better. I am not kidding. Just got up from my sofa, picked up a 2,5 kg plate (around 5,5 punds I think), and just wanted to quickly try it. Really, really heavy and afterwards felt better. Will keep doing these. Thank you very much. :) Have also done the rotator cuff exercises in the style of kneesovertoes guy, and I do not know... it did not feel like they did anything for the problem.

[@okyeabuddyguy]

Man I've read a lot about shoulder health issues, all the articles from MSK and the standard youtubers and spoke to a a few physios and saw one with very minor improvement for several months. You are the first to explicitly mention fixing the humeral head position and offer specific exercises AND mention how the humerus relates to proper muscle activation in the surrounding regions. I look at my right shoulder and intuitively it looks in the correct position and feels strong and the muscles activate. I look at the left shoulder the humeral head is obviously forward and in the wrong spot and it clicks and grinds through rotation and the surrounding muscles are weak. Definitely going to give these exercises a shot as part of my physio routine.

[@1latrommI]

any results yet?

[@okyeabuddyguy]

​@@1latrommI Definitely, it's been a month or so and I have not been very consistent, but doing these exercises even just a couple times a week has for sure helped my humerus sit back in the socket naturally throughout the day without having to consciously think about and hold it there. I think I need to be more consistent though and frequent with the exercises though. I had COVID and stopped workouts for a week or two which set me back a bit. I am doing pushups with much less clicking/pain as a result but I think proper movement restoration will take much longer and more consistency with this type of physio routine. I imagine 6 months of commitment to this with daily or 4x a week physio routine will do wonders. I will be aiming for that over the rest of the year. You should certainly give these exercises a try.

[@xbk5293]

​@@okyeabuddyguyDude, what about now?

[@xmoedervo]

any new results yet?

[@okyeabuddyguy]

@@xmoedervomy shoulder has continued to improve by doing the exercises he mentions. Posturally the resting position of my shoulder is fixed. It feels better. With overhead presses I still have issues but my arm is way better now

[@user-yb8nc3kz1c]

Спасибо .Это навело меня на мысль что тренируя зубчатую мышцу не стоит выводить плечи вперёд , но имеет смысл напрягать ее не выводя их вперёд в некоторых упражнениях на её развитие.

[@dylanlawrenceholland3295]

this is so interesting, everything in this video was me. ive spent countless hours trying to train my left lat thinking that was the issue, to no avail. looking forward to finally correcting this issue.

[@xkai07]

Why would your lat be the issue ?

[@dylanlawrenceholland3295]

@@xkai07 im right handed, thought it was muscular imbalance with my left lat that was the problem.

[@SunilSharma-re1hq]

Do you have exercises for knee stiffness, swelling of the quads and an inability to straighten the legs properly from the knees downwards

[@nikopopolas]

Where can I get a 2” pad like that?

[@Add_Account485]

When I tried to move my rounded shoulder down and back like you did it hurt the back of my shoulder on the side.. what does that mean... Also when I sleep I cannot lie straight on my back or I wake up in pain on the sides of my body.. I can lift and raise arms but my shoulder blades look wires when I do karate punches.. Please help with ideas .

[@inhindsights9769]

Masterclass.

[@Smithster80]

Thanks. I’ll give this a shot and see how it goes

[@AbhimanyuAgnivanshi]

Update?

[@k.w.lwildlifephotography9091]

Does this work when you have dropped shoulder,winging scapula from spinal accessory nerve damage from neck dissection?

[@jesusmiguel1560]

would you replace face pulls with delt backs/ thumb down raise? The latter two are more isolated and prob target the rear delts better without the possibility of shrugging your upper traps/shoulders?

[@artandhealth7794]

Nice😊

[@Spartan117A51]

I've been dealing with this issue along with piriformis syndrome for years. I have to deal with military insurance and doctors so it absolutely is depressing going througu the motions for a long time and not seeing results, being in pain, and never returning to the things i love. Im going to give this a shot for a few weeks and see where this goes

[@carljohnson7186]

Man please I need an answer if It did anything to you or not

[@lvalentine]

I appreciate your videos! You should consider an option for people to tip you for you help!

[@davidolatunji119]

You can pay for the app…

[@TTran-qg7vq]

Can we do the first 2 exercises without a bench?

[@ronbonick4265]

Doc what about an issue I have my right inner pec right against the sternum gets something like a cramp when I pull it totally acts like a leg cramp feels but its deeep in mt center pec

[@ipucu4410]

Did the first exercise, felt immediate relief from chest. That’s crazy!!

[@thewiseowl8804]

And now you’re cured, right?

[@mangore623]

Well, with me it took less than a week to reduce the pain to zero after living with crippling pain for four years. So the answer will be “yes” for the majority of people.

[@AbhimanyuAgnivanshi]

​@@thewiseowl8804 Whats ur update?

[@thewiseowl8804]

@@AbhimanyuAgnivanshi I’m doing far better actually. Ditched the exercises from this channel and found a new channel Body Fix Exercises. He has several videos addressing shoulder pain and his exercises are making a difference. I’m not healed fully yet; this is taking a really long time, but I’m much closer. Can finally lift my arms without pain. They still have limited range and pop, but the pain is mostly gone. I’m optimistic I can heal from it now.

[@hoohaa8731]

Update

[@MadsHilde]

I ain’t got no incline bench, can I do the exercises standing/bending over?

[@kentdavis7787]

are you palms to face forward or back, palms back on this video, palms forward on the video, complete guide to shoulder rehab, palms forward seems to be harder and targets the muscle better on me.

[@leswatts7944]

Any alternatives if you haven’t got a bench?

[@carljohnson7186]

I will try this for month or two and I hope it works because I tried many exercises and it didn't work for me will

[@bstarr188]

Do you have examples with no bench? Or is a bench required?

[@ahjjs8090]

Can I do these everyday?

[@scotthoward4836]

Can you fix ribcage flare?

[@kidmalemgetaneh8819]

Hey i have winged scapula i need to fix it can u help me🙏

[@user-tp5jv9qy7m]

هل هذا علاج أيضآ إلى تجنح لوح الكتف

[@carljohnson7186]

How long and how many times a week and how many reps???

[@zacharychasse7051]

So essentially focus on building shoulder extension strength first, then external rotation, and then protraction/upward rotation in that order?

[@CorexcellSportsTrainingRehab]

I would look at it as building each of the four specific muscles i talked about. That is the key. Just because your working the ROM your mentioned, does not mean your targeting the correct area and isolating. The techniques are key.

[@swapnil2759]

​@@CorexcellSportsTrainingRehab sir, I don't have a bench like that...can I do these on the floor

[@Blogdividendreport]

Your dog is really not interested in this workout 😂 Thank for the awesome exercises

[@buchsusarvtrip]

What is the name of the app and web site?

[@lloydaran]

6:39 Isn't that what we're trying to fix? Won't this exercise further contribute to the shoulder rotating forward into the chest?

[@murman9088]

very logical

[@murman9088]

my humeral head snapped into place it scared me lol

[@pichmanith5036]

Isn’t normal to feel pain when u do this exercise ?

[@NikoFinn]

You cannot work on the upper or lower part of deltoideus posterior separately. It is all or nothing. That is a myth about different parts. See, why does the posterior part extend and externally rotate the glenohumeral joint? It attaches to the humerus. The fibers contract as a whole. To my knowledge winged scapula issue is mainly due to weak lower and middle traps and some rhomboids. If your shoulders come up and forward, then something is pulling them up and forward and what is not pulling and keeping them down and back are weak. So if you want to have a better posture just do pull-ups / pulldownd with emphasis on scapuale depression, also do rows with emphasis on scapulae retraction, and then with them work on shoulder external rotation

[@michaelballett417]

My right shoulder has been winging a little and causing me discomfort lately. Ive been doing a lot of writing (right-handed) so i think this may be making it worse than ever before. Ive started trying these exercises, but i find it really difficult to feel the first 3 in the places he says they will work. Not sure what im doing wrong, it seems like no matter what i do for the first 2 raises, i only feel them in the side of my upper arm (brachialis?) Or front of shoulder. Anyone have any tips for form?

[@Add_Account485]

I don't have a bench???

[@trudyholmm7551]

How to do the exercise if i dont have a bench workout ?????

[@fhgbfpapillon769]

🌹🌹🌹🌻🌻🌻🌺🌺🌺⚘⚘⚘

[@DudeGuy632]

can i do it without a bench?

[@daami7100]

nothing without equipment ?

[@Shinobi3354]

All of those places are constantly sore. But my muscles are well developed. My serratus pain radiates around my chest and really bothers me.

[@69Yuuhhh]

I have a question, can I still go heavy on my back workouts, like lat pulldown and cable rows?????

[@bluevastsky]

Its ok to go heavy but you will need to have the full form to have effect on the scapula. A full rep where you pull all the way and release all the way. Something like a ATG squat instead of half squat. When you contract your muscle all the way like when you touch the chest to the bar in a pull up. your humerus will rotate outwards and train the external rotator cuff muscles which will keep the shoulder externally rotated and will fix winging scapula. Winging scapula is caused by excessive internal shoulder rotation, the reason is weak external rotator cuff muscles.

[@69Yuuhhh]

@@bluevastsky thank you

[@ajax1472]

​@@69Yuuhhh I do have scapular winging and I lift heavy sometimes, no pain at all. But I don't like that my back looks in t shirts😅

[@MrDavor1998]

I don't get the part with the Teres Major, because it is actually one of the primary internal rotators of the shoulder...

[@CorexcellSportsTrainingRehab]

Teres major is also an adductor of humerus and works with downward depressors of the humerus head (infra, teres minor, subscap). With the exercise i use, we are working all four of these at the same time. Downward depression is key during the exercise. it allows u to get deeper into the teres major and develop it more. Most people with shoulder problems are underdeveloped in the teres major muscle because their downward depressors, particularity teres minor is extremely weak. I believe Teres minor works the hardest to downward depress because of where it attaches. If u look at Teres Minor it has shortest lever to generate most leverage to pull shoulder down. Also if u adduct shoulder (during a row or pull down) and also roll shoulder head back slightly while downward depressing now it puts more stress on (infra, T minor) external rotators, rather then subscap. Where as if u roll shoulder forward puts more emphasis on subscap. As u can see Teres works with external rotators as major anchoring muscle to pull the shoulder down during adduction to stabilize it from injury.

[@MrDavor1998]

@@CorexcellSportsTrainingRehab thanks!

[@whatcarisit6665]

Can you do this with no inclined bench?! 🙏🏼

[@PantherBlackAudiRS]

No you need a 45 degree incline

[@EagleRaid2]

so no one have been helped with wall slides? why pread wrong information?

[@1982hal]

Biomechanically, contraction of the infraspinatus and teres minor cause the humeral head to translate anteriorly, subscapularis contraction causes posterior translation of the humeral head. Would some of these exercises not worsen an anteriorly translated humeral head?

[@oldvlognewtricks]

Scapular position on the rib cage altered by muscles that only connect the scapula to the humerus? That’s a spicy take if ever I saw one…

[@luke-px8yd]

the muscles you have described are part of the rotator cuff muscle group, and the rotator cuff group form a blended tendon and dont function independently, their primary action is external rotation of the humorous, particularly in elevation as the infraspinatus externally rotates the humeral head so that it can clear the coraco acromial arch and not be impinged, its primary role is to centre the humeral head in the glenoid, when people dont have the strength and capacity in there rotator cuff muscles the head of the humerus translates upward and anteriorly and most often impinges on the sub acromial bursa and rc tendons, but as the rc tendons blend with the bursa you cant really be accurate. by working on improving the strength of the rc muscles primarily through external rotation exercises you can improve on centering the humeral head, assuming the pathology is caused due to an inability to centre the humeral head, this can be easily tested in ghj elevation with a symptom modification procedure serratus work would be incorporated if the pain in the ghj was caused due to an inability of the scapula to upwardly rotate, the humorous only elevates to 120 degrees and the remaining 60 is due to the scapula upwardy rotating, its important to individualise every patients management and not just say do one thing, this is coming from a physiotherapist in Australia

[@1982hal]

​@oldvlognewtricks where were the ribcage or scapula mentioned?

[@oldvlognewtricks]

@@1982hal Maybe consider the attachments and insertions of the muscles you’ve mentioned before asking about their relevance… and tell me what ‘anteriorly’ is relative to if not - for example - the ribcage. You’re suggesting anterior translation *without* motion relative to the ribcage? The take do be getting even spicier.

[@ShaneLOVESfish]

Could you do a video on cervical c7 bulge

[@thebeachoflife]

My scapula is f’d. Thanks for this

[@ryantylerMachete]

the tilt on your ribcage is insane, you definitely have a super strong core

[@virtualsocialretreat8234]

you mean the rib flare? i thought that was considered generally negative. i have it and it limits my breathing

[@GrandpaDon69]

I 100% believe shoulder instability is directly caused by hip issues. Mostly by the human spiral line.

[@aridus46]

Can you explain more? I’ve seen this theory pop up more and more and feel like it may apply to me

[@GrandpaDon69]

@@aridus46 its a quite alot of information to explain through text but one side shoulder "imbalances" are due to hip imbalances on the opposite hip. Ex. U have shoulder pain on the right, ur left hip is the culprit

[@aridus46]

@@GrandpaDon69 interesting. Did you do stretches mainly for hip flexibility to cure it or was it mainly strengthening the hip muscles?? Been dealing with left shoulder pain for a while now and did think it was suspicious the shoulder pain started not long after after I pulled a muscle in my lower back and have always dealt with tight hip flexor muscles

[@GrandpaDon69]

@@aridus46 ur shoulder imbalances are trigger by ur leg muscles, subsequently trigger by the way your hip strength is. Let me explain. So ur hips move from the strength or weaknesses of the abdominal muscles (external/internal oblique, rectus abominis, and transverse abdominis (TVA)). So let's say you been doing asymmetrical activity for a good portion of ur life, for example skateboarding. Depending on which side you strike with ur foot, will cause the opposite external oblique to become stronger. Now, if the opposite side isnt strengthened, you are causing excessive hip external rotation on one side and excessive hip internal rotation on the other. External hip rotation uses mostly semimembranosus ,semitendinosus and abductors, while internal hip rotation uses mostly adductors and bicep femoris. Remember, I said shoulder imbalances are triggered by ur leg muscles? Well depending how ur hip is "rotated" on one side, will contradict how the opposite shoulder will react ie. the human spiral line. It's a bit complicated, but everything that you see in the physical therapy realm is pretty bogus. PT's mostly try to "localized" treatment where they see the pain. Ex, if you have shoulder pain on the left side, they try to treat the shoulder, NOT the underlying issue, which are the hips. Anyways, I got a bit carried away, but my best advice to you, is to strengthen ur oblique muscles and TVA. Those muscles will help improve your movement patterns. Also, you will most likely have one side that you have an OVERUSED tight adductor. you need to release that side and strengthen the other side. I hope this helps.

[@myla6135]

@@GrandpaDon69 Crumbs, that's clever! That's me. PT's have always just tried to treat where the pain has ended up. In my case the left butt. Many years ago I had whiplash and I've only recently been told (almost accidentally) that my left arm is weak as a result of some issues with C5, C6 and C7. I also have a bunion on my left foot and a corn on the outer right foot which I think means my left side rotates inwards and my right outwards. Is that a pelvic twist to the left or right? I think it may be to the right with my ribcage twisted left and my head then to the right. Does that make sense to you, cos I really am struggling to figure this out and I've been in severe pain for 16 years. Or is it exactly the other way round? Is this a case of tight adductor on left and weak adductor on right? I think my left scap is winged but my right shoulder hurts and as already noted left butt is in agony all the time with severe problems sitting (meaning not much of a life but I've got used to that part although the physical pain is still a big deal). Any advice very gratefully received. Thank you.

[@Kruse1]

100%

[@dallingeis4570]

I did the first exercise and the delt back exercise for 2 weeks and my shoulder felt cured, but it horribly aggravated my elbows and carpel tunnel As someone who bought ur $70 program but had to stop, what should i do if this exercise and the delt back exercise greatly aggravated my carpel tunnel and medial/lateral elbow pain?

[@ipucu4410]

I would check the bench you use. Is it stable? If not its going to put lots torque on wrist and low back

[@tomwaitsfornoone1182]

experiment with the range of motion, you are tweaking your nerves.

[@bengale1263]

While I’m not sure, I’d imagine you could do different exercises for those issues as well, see if that helps

[@Joe.Z.L]

I don’t know much about carpal tunnel but for elbows, improving forearm strength helped so much with curls and extensions. Grip excersises will likely worsen your carpal tunnel i think but I’m not sure

[@samiulhaque5617]

For your elbows, do increasingly progressive curls and skull crushers. Strengthening my biceps and triceps completely got rid of my elbow pain. I can even get caught in armbars, I just have to tap early 😅

[@user-gj8uo2ux3u]

500 reps each exercise however many sets. Feel the muscle each rep. 1 arm at a time and 1 arm a day. Creatine and hydrate a lot with electrolyte supplements and sodium. I’m benching no pain, and rowing no clicking

[@user-gj8uo2ux3u]

Update Intensity is important. Focus on doing as many reps in one set and that’s your new goal each set for that exercise. As close to failure as possible. If you get two good intense sets in and the muscle feels fatigued move on to the next exercise no problem. Intensity and consistency is the name of the game

[@thewiseowl8804]

Could you explain it any worse?

[@marcz9482]

Rear delt!

[@rock7282]

Where’s your shirt old man!

[@uncle_dick]

How is he going to show you if he has a shirt on

[@jessicavoisinet4694]

Winged is one syllable

[@CorexcellSportsTrainingRehab]

Terrible on our part. Thank you!!

[@sengunvolkan]

7:14 9:01

[@allenliu1041]

Completely wrong principle! Bro needs to stop fooling other people, it is painful to view the comments of those people who really believed it would work… The proper approach is to start from the T spine, normally those with winging scap has a loss on its curvature. Furthermore, work from bottom up, there might potentially be a pelvis tilt. The humerus head is the end result, not the cause of winging…

[@caleb3781]

What would you suggest then? I've def haven't found much success doing any of these exercises

[@allenliu1041]

@@caleb3781 Try boxing

[@mangore623]

It’s even more painful reading your comment. I’ve been pain free since early December after following these recommendations in late November. My left shoulder and arm were atrophied after four years of extreme pain and none use. It’s now Feb 17, and I have lived pain free since I started these exercises. I’ve also been weightlifting again since December with zero pain, and zero injuries.

[@againstjebelallawz]

Lol just lie on the floor on the chin/ribcage with the arms in a W (palms on the ground) and allow the shoulder to move upwards and forwards.

[@wawerungugi2869]

this guys waist is as wide as his shoulders…

[@7yan838]

that skeleton with woman hair in the back is scary as hell

[@bintaidris4878]

U talk too much instead of just showing and demonstrating

[@theenlightenedone5429]

Complete bullshit.

[@quantashonjamaldigglerbury4934]

Lmao i dont even have winged shoulders/scapula I just want my serratus anterior to pop out along with my abs and obliques for a perfect shredded V taper. (And also train serratus anterior because it assists in having good shoulder and upright posture and is important for standing overhead press strength and stability and im trying to get to 80KG overhead press 1 RM even if i have to use elbow wraps)

[@5driedgrams]

I got winged scapula after shoulder labrum surgery.