Fix Scapula Winging (FULL ROUTINE)

Summary by Krater

This video covers scapular winging, explaining that it is caused by a weak or inhibited serratus anterior muscle, and provides stretches, activation drills, and movement integration exercises to help fix it.

From the video

Answers: How do you fix scapular winging?

• Scapular winging
• Serratus anterior activation
• Shoulder stretches
• Scapular movement patterns
• Shoulder stability exercises

Exercises

• Levator scapula stretch · bodyweight · 1-2 sets of 30-40 s per side
• Rhomboid stretch · Swiss ball · 1-2 sets of 30-40 s per side
• Pectoralis minor stretch · Swiss ball · 1-2 sets of 30-40 s per side
• Serratus wall slide · Swiss ball · 2-3 sets of 10 reps
• Sidelying shoulder flexion · block · 2-3 sets of 10 reps
• Supine scapular protraction · bodyweight · 2-3 sets of 10 reps
• Serratus anterior band pull-apart · resistance band · 2-3 sets of 8-10 reps
• Scapular push-up · bodyweight · 2-3 sets of 8-10 reps
• Support to downward dog · bodyweight · 2-3 sets of 8-10 reps
• Pike push-up · bodyweight · null
• Handstand push-up · bodyweight · null
• Overhead press · barbell · null
• Incline bench press · barbell · null

What it concludes

• Scapular winging occurs due to a weak or inhibited serratus anterior muscle.
• Stretching the levator scapula, rhomboids, and pectoralis minor helps reduce muscle tension inhibiting the serratus anterior.
• Combining activation drills with movement integration exercises improves serratus anterior function and fixes scapular winging over time.