4 Exercises to Fix Winged Scapula & Build STABLE Shoulder Blades

Want to fix winged scapula? Watch to learn how your shoulder blades should move for healthy (and pain-free) shoulder movement. Then, follow along with four exercises that strengthen the muscles around the scapula, helping keep it strong and stable.

The first exercise corrects for a common overcompensation in the trapezius. When the upper trapezius works too hard compared to other scapular muscles, it can lead to winged scapula or scapular dyskinesis.

The second exercise will help almost everyone with any type of shoulder pain. Pay attention to the cues here. You'll need to hold the tension as you move through the range of motion. This will help strengthen the lower trapezius and serratus anterior to balance out the commonly overworked upper trapezius.

For the third exercise, you'll work the anterior and posterior tilt of your scapula. It'll help build awareness and control. Your shoulder may try to hike up toward your ear. Keep it down.

The fourth exercise practices moving through the full range of motion of your scapula and builds strength throughout that range. Take it slow to ensure you're pushing yourself as far into your range of motion as possible while maintaining stability and control.

Remember that winging in the resting position is not the real concern. Practicing your strength, range of motion, and ability to do what you want in your daily life.

Your scapula is only one part of healthy shoulder function. Once you get these exercises down, the next steps will be exercises for the thoracic spine and the pec minor. You can check those out in the shoulder pain playlist linked below.

If these exercises felt good, tap those like, subscribe, and notify buttons to get more exercises and tips on how to keep moving freely and without pain for life.

IN THIS VIDEO

00:00 - Intro
00:32 - Anatomy details
03:35 - Exercise 1: ASMR: Lateral Neck
05:05 - Study 1 findings
06:15 - Exercise 2: Slumpy Serratus
08:38 - Exercise 3: ER/IR Ratcheting
11:35 - Study 2 findings
13:08 - Exercise 4: 4-Point Scap Circles
15:50 - Routine summary
16:15 - Next steps

RESOURCES AND LINKS MENTIONED

Activation Profile of Scapular Stabilizing Muscles in Asymptomatic People: Does Scapular Dyskinesis Have an Impact on It?: https://pubmed.ncbi.nlm.nih.gov/32304...

Shoulder kinetic during pitches in baseball players with scapular dyskinesis: https://pubmed.ncbi.nlm.nih.gov/38432...

Shoulder Pain, Injury, and Mobility Exercises Playlist:    • Should You STOP Doing Bicep Curls?  

Shoulder Pain Solution: https://www.precisionmovement.coach/s... - eliminate shoulder pain with a 3 phase, easy-to-follow program that addresses the root cause of your pain, whether it’s shoulder impingement, rotator cuff tears, bursitis, scapular winging, serratus anterior dysfunction, or wear and tear.

ROM Coach app (free!):​ https://www.precisionmovement.coach/r... - our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)

Medical Disclaimer
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.