16 Winged Scapula Exercise

16 Winged Scapula Exercise

winged scapula exercise

Performing a winged scapula exercises is a great way to strengthen your shoulder and improve your range of motion. It’s also good for recovering from a rotator cuff injury. If you want to perform this exercise, keep in mind that it’s important to do it correctly and regularly.

The doctor may recommend physical therapy and a support device, such as a sling. In the case of dorsal scapular nerve damage, the doctor will likely suggest physical therapy.

A common cause of scapular winging is nerve damage. It may affect one of three major nerves in the shoulder: the dorsal scapular nerve, which controls the rhomboid muscles the spinal accessory nerve, which controls the trapezius muscle the long thoracic nerve, which controls the serratus anterior muscle Injuries to these nerves or surrounding muscles can result from: overuse of the shoulder, back, or neck.

In some cases, the condition may occur due to an injury resulting in nerve damage. Such patients may have limited shoulder elevation and may also experience shoulder blade pain.

Before addressing your scapula winging, try to get the shoulder symptoms down first. (I say this because you probably didn’t have shoulder pain before you started the gym.)

The scapula, or shoulder blades, are flat bones that connect the upper arm to the collar bone. When they come out of place, it can cause scapular winging.

Serratus anterior exercises

10 Winged Scapula Treatments - Ask Doctor Jo - YouTube

Serratus anterior exercises can be used to help with shoulder impingement and winging. These muscle contractions allow the shoulder blades to move across the ribcage, keeping the scapula flat against the rib cage. They also promote a lifted posture.

A weak serratus can lead to winging of the shoulder blades, as well as neck and back pain. To strengthen the serratus, perform these exercises regularly.

Squats are a great way to work the serratus anterior. In this exercise, you lie on your left side, and lift your hips off the floor. You can either hold the position for 30 or 40 seconds, or push yourself further into the ground. The squat also stretches the chest and thoracic area.

Another exercise that strengthens the serratus is the arm swing. With your arms straight, you should be able to elevate your arms to about shoulder height. From there, you should pull your elbows back and down and your shoulders back.

Finally, scapular push-ups can be a good way to strengthen the serratus. In this exercise, you should do eight to twelve reps.

Alternatively, you can do scapular winging exercises. This type of exercise is especially useful for people who are dealing with shoulder impingement issues.

Before performing these exercises, you should do a warm-up. The scapular push-up should be performed twice as part of the warm-up. It is a great way to get started.

There are many other exercises that will help with strengthening the serratus. Some of these include a modified push-up plus, a lateral raise, and an arm swing. Performing these exercises on a regular basis will strengthen the serratus and improve your range of motion.

Whether you are just starting out in the gym, or you’ve been working out for years, these exercises will get your body in tip-top shape. Performing these exercises on a regular schedule will prevent injury and increase the strength of your arms and shoulders.

Depending on the severity of your scapular winging, your therapist may recommend specific exercises for you. Generally, these are non-operative treatments. However, surgery can be the best option for some cases.

Why it’s Important to Fix Scapular Winging?

It is important that a scapular swing can help prevent chronic pain and posture. When your shoulders turn forward due to scapular winging the upperback follows suit and gives you slouching positions. You should also bend your head and upper back to compensate for your rounder upper back. Those suffering in scapular wings sometimes experience upper cross syndrome. This tightness causes your muscles to move forward. Besides bad posture, tightness and the discomfort resulting from scapular wings also restricts your arm movements and shoulder movements.

Patients may compensate for serratus anterior weakness by using Upper trapezius muscle.

How Can You Tell If You Have Winged Scapula?

When someone has a winged scapula you’ll notice that their shoulder blade seems to stick out more than it should. In some cases, you may even see the shoulder blade stick out of a person’s shirt.As discussed, when someone has a winged scapula you’ll notice that their shoulder blade seems to stick out more than it should. In some cases, you may even see the shoulder blade stick out of a person’s shirt.

Scapular winging involves one or both shoulder blades sticking out from the back rather than lying flat.

Symptoms of Winged Scapula

The scapulate wings have a protruding side on its shoulder. This pain is usually associated with scapula pain. People with a winged skull can feel weak when lifting weight or lifting heavy weight. Often the weakness can appear in a gym, as in lifting dumbbell overhead. Nonetheless the weakness interferes with life, if discussed. Movements such as taking groceries out of the refrigerator or putting dishes away in the cupboards can cause difficulties or cause discomfort in certain cases. Sometimes the feeling is uncomfortable even after moving.

The role of the scapula

To understand why this is occurring we must examine skulls more thoroughly. The shoulders scapula of a plate can attach 17 muscle parts [1, and they are a part of their body. I can show you how these muscles work. Rotator cuff muscles, wrist muscles, back muscles, chest muscles… all of which connect to the scapula. This allows for variable shoulder movement and allows compensatory action when a muscle is not operating properly. This muscular structure provides shoulder and back mobility as well as traction.

Corrective Exercises to Fix Scapular Winging

Most scapular winging can be resolved by home exercises. If this is practiced regularly, it can likely be corrected with time. The main musculoskeletal imbalances that need correction are underactive serratus anterior and overactive pectoralis minor. This method can be effective in preventing scapular wings from occurring, but it may take more effort. A chiropractor will guide you through your diagnosis. Here’s the easiest way to improve scaling. This exercise is based on videos on scapulation flying.

Scapular Pushups

How To Do Scapular Push Ups - YouTube

The serratus anterior is a muscle that pulls the shoulders back into their proper place, but this is not true. It causes us to retract the back shoulder. A nice exercise would be doing a scapular pushup like shown below. This exercise is also possible against walls.

Banded Shoulder Protraction

Resistance Band Exercises: Best Exercises for Shoulder Rehab and Scapular  Stabilzation. - YouTube

The exercises have similar movements to the “Scapula Push Up”, except that bands are used for the exercise. Using this option is ideal for people without the need for a hand press for scapula pushups. How does it work?

Wall Slides

STRENGTHENING: Serratus Wall Slides - YouTube

This exercise works well with people who don’t want to climb the stairs but want to use walls instead. Watch the videos below to learn the wall slides and get more exercise suggestions.

Lying Dumbbell Shoulder Protraction


This exercise requires weights or dumbbells. The video below describes this exercise with some examples.

Advanced Scapular Retraction Exercises

How to Retract Your Shoulder Blades for Best Scapular Retraction - YouTube

Once you have mastered the exercise, you can make the exercises tougher and move the shoulder farther away from the body by removing the shoulder. This is far more functional as scapular instability usually causes problems with the movement of the shoulders in high-speed sport activities. Don’t get the temptation to try this till you master the spinal stabilisation exercises. You can do it without lifting any weight but then gradually progress to keeping the weight at hand.

Scapular Retractions “Y” Position

Futility of the Scapular Y Exercise for Shoulder Health - YouTube

Tip: Keep looking at the area between the shoulder blade creases to keep the shoulders stable.

Press your arm back to keep your position.

Keep your arm in hand. Note: This exercise is not necessary for people with shoulder injuries that are a result of a shoulder injury. Probably not, but you will not aggravate anything by doing that.

Making a Y between your arms and body. Only raise arms up to shoulder height. Now lower arms to starting position Build up to 2x 10

Scapular Retractions “W” Position

How to do scapular retraction YTW shoulder blade exercises chiropractor in  Toronto Dr. Byron Mackay - YouTube

Keep the shoulders upwards at the top of your body to keep your shoulders from drooping. A. Pushing the hands to the end of the movement. A. Keep weight or can underneath the arm. B. Do this exercise in a “T” position with the elbow facing up with the arm outward. Keep fingers on the ceiling.

Scapular squeeze with arm lift

Winged Scapula Exercises ✴️ How to take care of your Shoulder Blades! -  YouTube

Top Tips: Take care of the shoulders so as not to drop inwards. A. Pull your hand up while holding the position for a moment. Hold weights in the hand as you perform the activity without any pulse. Use a can of baked beans or canned fruits to make this easy.

Wall exercises for scapula stabilisation

When the shoulder blades or wings are stretched, the exercise against the wall should definitely assist. This is done with putting the shoulder in scapular stabilization exercises, as the shoulder blade will stay in the appropriate position, which is a very useful way of fixing a wonged scapule.

Wall Press Ups

Wall Push-Up (Scapular Winging) - YouTube

Alter the positions on the wall using your fingers either high or low, closer together to work shoulder stabilizers in different positions.

Ball Roll

Swiss ball roll out - YouTube

Progress. The circle size is gradually increased in order. B. Change starting place of ball such as changing height or moving it sideways.

One way to release your pec minor is to use a massage ball . Lay on a mat or rest against a wall with your stomach facing downward. Place the massage ball directly beneath your pec minor and use your body weight to apply pressure to release its tension.

Resistance Band Scapular Strengthening

Resistance banding is a good tool for a scapula stabilized workout. These devices are inexpensive, versatile, and simple to use and offer an efficient tool in boosting scapula strength, stability, control and weight. Lets now examine the best exercises to stabilize squats using Resistance bands.

Chest Openings With Band

5 Resistance Band Exercises for Shoulder Pain - YouTube

Continuation: Pulse your hands up and down while holding a position variation.

Scapula. Squeeze

Scapular Squeeze Exercise - YouTube

In any scapular stabilizer workout, the lower trap must be inserted into your core. A scapula-pressure can be used to set your shoulders at their ideal position. Several people find this to be beneficial to see how this happens by imagining there was a piece of string tied to the tip of your shoulder blade. Suppose the rope was pulled diagonally downwards then backwards, drawing the shoulder blade towards another direction. Best advice: A. Just make sure movement actions are accurate first.

Best exercises for scapular stabilization

You have five different scapula stability exercises to work through which are progressively harder. Acapularia setting. Bst – Scapularia traction exercises C. Exercising walls in Scapulate Stabilisation. Resistance bands strengthening scapulas. Acute Scapula Stabilisation Exercise.

Advanced Scapular Stabilization Exercises

The next phase of scapular stabilizer exercises is putting the muscles in the way of your own weight. This shoulder blade also needs stability as it can move our arms and we use our whole body. Not only will they reduce shoulder pains, they also improve upper body strength as well.

Modified Plank Press Ups

Plank Scapular Push-Up - YouTube

Tell me the best tip? Maintain tummy muscles and do not back arch.

A. Start from the plank position with elbow/toe joint as shown. Start in one-quarter press position, hands & knees.

B. In a pressable position with both feet and hand alternately pull the shoulders and extend them.

Plank Row

Scapular Control - YouTube

Tip & Tip: Maintain stability throughout your body during progression: Holding the weight on your hands while doing these exercises is important.

Table Push Ups

Scapular push ups for posture - YouTube

Tips: Keep a scapular squeeze on your lower back and keep it steady throughout your progressions.

Prognosis / Treatment

Medial winged capsula generally responds to conservative treatments between 1-2 months. A study conducted at University Health Sciences suggested conservative treatment from 6 to 24 months after symptoms were initialized. Surgical treatment may not help. [3]

Activate the Serratus anteriorly

Tell me the solution for the winged scapula? … Target Serrates anterior! Seratus Anterior’s main function is keeping your shoulder blades flat against your ribs! It’s crucial that we understand how the serrata anterior muscle is active during the winged capsaicid exercise. It is VITAL. The Serratus anterior exercises – Instructions: Once you learn how you are using these unique muscles then start with the Serratus anterior exercises! What are ways to strengthen my sternus anterior? See below exercise. Notes: This exercise was organized according to difficulty level.

Other areas to address:

If this exercise has continued and you have encountered any problems in the scapula position, you can take care of the position of the ribs. This influences the following: Scolioses refer to the posterior curvature of the neck and back. It may alter the shape of the rib that holds the scapula. A flat thoracic spine can also flat the spine. These will affect the position of the shoulder blades in the rib cage as well.

What causes winging of the Scapula?

What exercises should be performed depends on the cause of your scalp. The inner border on a “Pectoralis Minor” may be pulled off from a long head. A. Serratus anterior weak/inhibited. The Serratus lateral muscle anchors the scapula flat to the rib. Upon contact, this strap can be attached to the shoulder and side rib cage. If your muscles don’t work effectively it can result from the scapular wing.

Treatment options for Scapular Winging

Scapulo wings are corrected although treatment depends on nerves and muscular structures causing them. The most common way of treatment for scapular wing is through physical therapy. Sometimes surgery is necessary.


If the treatment fails, the physician may suggest a surgical procedure. It’s most common when there’s an injury requiring force or nerve damage. The winging of scapular bones is often a result of spinal accessory nerves requiring surgery. In surgical treatments, nerves may be transferred to muscle tissue by surgical procedures where the surgeon re-locates the muscle in the muscle tissue. One other technique for treatment for scapular winging is static stabilization – slings placed between scapula and ribs lay flat on your back to keep them from moving forward.

Physical Therapy and Home Exercises

Physical therapy and strengthening that strengthens and relieves tension of the pectoralus minor helps prevent winging scapula wing. It’s always best to consult your doctor, although some people do stretch to correct your scapular wing. This is a topic we’ll discuss next.


Muscle relaxants, painkillers, and antiinflammatory medications are used when treating painful scapular winging causing muscle to be inflamed and knotted.

Massage therapy

Massage treatment helps relieve tension within the pectoral muscle area as the shoulder muscles are tightened.

Supine Serratus Activator

This drill is aimed specifically at students with the skills of MCESELRES_SIGN. It begins with gentle strengthening the muscle while ensuring the muscles are nice and engaging, a few moves ahead of time.

What causes scapular winging?

Scapula wings are often caused from injuries resulting from nerve damage.

The Serratus Anterior Muscle

The anterior muscles of the serratus are often blamed for the winged scapulate. It’s mainly a sluggish condition. The serratus anterior begins from side of the rib cage underneath the chest and runs down under the scapulation. If a muscle has a good function, it attaches to your scapular muscles to secure it tightly around the rib cage. If muscle weakness is seen, it will float out the rib cage and have less control over the spirula and shoulders. It can cause severe wing damage to serrato anterior muscle and trapezio plexis.

Muscle imbalances: The Pecs and the Serratus Anterior Muscle

Muscle imbalance can lead to scapular wing. When pectoral tension becomes too tight it pushes back shoulders and leads to scapula flying. Generally speaking, the posterior serratus muscle groups your shoulder blades on your back. During a low seated posture or prolonged sitting, a shoulder blade is pulled out and slouching rather than contracted and lowered into the back. When your pectorals are constantly contracted they are the opposite muscles of the serratus anterior.

Repetitive movements

Repetitive movements or tasks including washing windows or digging out the dirt can damage the nerve and can damage your scalp. Athletic players who repeatedly use arm motions to throw balls, jump and swing are prone.

Other causes

Scapular Winging often occurs because of injury but is often not the direct cause. The illness may occur as the result of allergic reaction to meds, overdose or muscular dystrophy.

Nerve damage

In most cases it’s a consequence of a trauma to the thoracic nerve or scapula.

Is it possible to correct winged scapula?

Usually, the condition can be seen by the protrusion of the scalp. It’s possible that an untrained scapulus is treated. Chiropractic therapy and other related therapies can help relieve symptoms and support shoulders to prevent additional strain.

What muscles are weak in scapular winging?

Again, it’s caused through damage to muscles in trapezoids and/or rhinos. Eventually the scapular is moved in lateral motion because of unopposed muscle strength resulting in trapezium or rhomboid paralysis or weakness.

Why is scapular stability important?

The shoulder blade is a triangular bone which sits flat in your lower back over the ribs. The scapulum provides a stabilising support enabling a large shoulder motion. Scapular stability depends on the coordinated action of 17 muscle groups working together to provide the optimal positioning for shoulder movements. It is called scapular horacic rhythm. Often scapular stabilizing muscle weakness affects the position and mechanical structure of the shoulder complex and can cause discomfort and injury.

What causes the winged scapula?

When your lateral serratus runs between your first 8 ribs and the scapula’s underside and is ineffective at retaining its functions as the medial border is removed the scapular scapulate will not remain intact. This may be caused by muscle weakness or nerve injury. An athlete who uses his arms overhead frequently, especially at the tilt of a face (which occurs often when poor posture is employed while doing weight lifting) is at increased risk for these kinds of injury.

Notifying Your “Wings”

If you’re a Precision Movement reader, I believe you are a very energetic guy or girl. Perhaps you perform heavier lifting or go rowing or you have some time in boxing, but regardless you depend heavily on your shoulder and scaps to work hard. The next morning you feel the pain around the cap. It can be avoided, but the swelling increases as time passes, and lifts begin to feel weak. Usually the first time that you feel weak is when you don’t get into the gym.

Testing for Winged Scapula

Winged spipula are usually very simple to find and can be easily identified. But the dysfunctions are rarely so evident. It makes sense to just try to look through a mirror with your hand and pull out the head to get the right view. Fortunately there are two excellent tests you can use to identify the cause of your pain. You may want some friends to watch your back if you want to take pictures or take videos to show your facial movements!

Winged Scapula During Shoulder Flexion Test

Take a weighty dumbbell and a buddy. You can send the link to someone who has already read it for you to see how you can find what you need. It makes simple movements easier with your hands and weight. A bigger difficulty makes it difficult to keep any underwing wingers out of your way. Hold this light weight with an eye on the ground. You can then bend your shoulder and raise your arm forward. You could ask your companion to take pictures while you move your arms upwards and then down.

Winged Scapula Wall Test

Stand on the floor facing the wall with two feet behind you on the ground. Start lifting hands toward the wall and turning your hands toward the ground. Press your palms against the wall at the waist. This position increases the visibility of the wings in the scapula [6]. Images of the internet.

Tell me the meaning of the winged scapula?

Usually your upper back shoulder scapulara has plates that can be seen from the shoulders and is also called a shoulderbone / shoulder tassel. Winged scapulas are shoulder blades that extend upwards from the back rather than being flat. The scapula is an essential part of the movement between shoulders and shoulders.Scapula wings cause deformation that cause pain on both sides.

Tell me the best way to tell if you have a scapula?

When a person has winged scapulas, their shoulder blades are less noticeable than should. Sometimes the shoulder blade may be stuck to someone’s clothing. Normal shoulder blades should go up to the ribcage but when scapulas are winged this can loosen them in its cage. The protrusion of the spine is usually seen during sleep when the scapular wings are shaved. Other symptoms include pain on shoulder blades and surrounding areas, weakness, shortened motions and difficulty raising your elbows above your shoulder.

End range training

Winged Scapula (also called Winged Shoulder Blade) is a shoulder condition that occurs when the medial border of the shoulder blade protrudes out of the rib cage. It can be due to a dysfunctional Serratus Anterior muscle or to an injury. When the scapula is not in a good position it can cause pain and weakness in the shoulder and arm.

If you have a winged scapula, it is important to do end range training to improve your shoulder range of motion. This will prevent further problems and increase your chances of staying healthy.

There are many exercises you can do to help reduce your winging. The first step is to learn the correct way to move your shoulder. Try to perform the movement with good posture and stability.

Start with a warm up to get the scapula and the rest of the body moving. Do this several times a week. After the warm up, add some scapula exercises.

Start by focusing on your upper scapula. Press down on the upper trap to compress the scapula. Next, pull the shoulder blades together. Eventually, you will develop an intrinsic feeling for the neutral position.

Use a resistance band. You can use theraband or a CLX TheraBand. These bands will make it easier to set up the scapula. As you get stronger, you can also work on a closed chain. For example, you could do push-ups and wall slides.

The scapula is controlled by 17 muscles. To make sure you are performing the right exercise, try videoing yourself.

You can also perform an open-chain shoulder exercise. You can do this by starting with a low row. Once you are able to do this comfortably, progress to a high row. By doing this, you are strengthening the Serratus Anterior.

For a more advanced approach, you can also do a punching exercise. The Serratus Anterior is a broad, flattened muscle that runs from the lateral surface of the ribs to the costal surface of the medial border of the scapula.

In addition to these exercises, you can do some PNF stretching. PNF is a simulated range of motion test that helps you activate stabilizers in new end ranges.


If you are suffering from Winged Scapula, you may have noticed that you have limited shoulder movements. It can be a very uncomfortable condition and it can also interfere with your ability to perform daily activities. The good news is that you can fix your winged scapula with a few exercises.

Generally speaking, scapular winging occurs when the medial border of the shoulder blade sticks out from the back of your rib cage. This can be caused by either a muscular or neurological problem. Using a simple exercise to stretch the scapula can help alleviate the symptoms.

To start with, you should focus on achieving the right mobility and strength. You can do this with simple exercises, like the plank pose. A plank is a position that allows you to stretch your chest area while you stay in a flat position.

For the plank pose, you will first lift your arms out of the ground, then push them into the floor. Holding this position for a few seconds will cause your arm and forearm muscles to contract. Do this as many times as you can.

Another important exercise is the shoulder rotation technique. In this movement, you will use a wall to recruit both sides of your body.

One way to increase your scapular rotation is to place a resistance band around your forearms. While you are holding this position, you can tilt your head to the opposite arm pit.

The serratus anterior is a muscle that is involved in many shoulder motions. When your arm is elevated, the serratus anterior stabilizes your scapula and prevents it from winging.

The serratus is a vital muscle for athletes. Your serratus anterior must be activated throughout your push-up routine.

Other muscles that are involved with scapular motion include the serratus posterior and serratus medius. Both these muscles help the serratus anterior do its job.

In addition, there are many other muscles that help stabilize your arm. If you are unsure of which muscles are involved in your scapular motions, ask your doctor. They can determine which ones you should work on.

Surgical treatment

Winged scapula is a debilitating condition that can result from a variety of causes. It can be the result of an injury or an allergic reaction. Symptoms may include dull-aching, pain, and heaviness. Surgical treatment of winged scapula is available and may be a good option for patients who are experiencing functional impairment due to this condition.

The most common cause of winged scapula is damage to the long thoracic nerve. This nerve is responsible for reinnervating the serratus anterior muscle. Injury to the nerve can occur after a blunt injury or after repeated use. Inflammation of the nerve can also occur from a viral infection. If the long thoracic nerve is damaged, a patient can expect to have paralysis of the serratus anterior muscle.

Other types of injuries that can lead to winged scapula include acute trauma, muscular dystrophy, and brachial neuritis. Athletes who participate in sports often sustain injuries to the nerves that control the muscles in the neck and arms.

During conservative treatment, a scapula can be stabilized with special clothing and ice therapy. Patients can also receive pain management and physical therapy. When symptoms do not resolve within twelve to twenty-four months, a surgical procedure may be necessary.

One of the most common surgical treatments is a pectoralis major muscle transfer. During this operation, the sternal head of the pectoralis major is moved to the acromion. The upper digitations of the serratus anterior muscle are potentially innervated by C4.

Another treatment option is scapulothoracic arthrodesis. A bone graft is placed between the scapula and the ribs. An autologous bone graft is used in this procedure. Scapulothoracic arthrodesis can result in complications, including lung problems. However, it is a less common way to treat winged scapula.

For patients with winged scapula who are considering surgery, it is important to have a full rehabilitation program. While most surgical procedures have advantages and disadvantages, the scapulothoracic arthrodesis is a treatment that can help to reduce pain and improve the appearance of the scapula.

Surgical treatments have evolved from wire fixation to nerve grafts. As the body adapts to the new treatment, the patient can expect to experience improved range of motion.

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