Best exercises for scapular winging?

darreneatschicken
darreneatschicken Posts: 669 Member
edited 12:22PM in Fitness and Exercise
I've tried just about everything...

I'm about to give up...

But I know deep inside that I can't.

Replies

  • darreneatschicken
    darreneatschicken Posts: 669 Member
    edited March 2018
    It doesn't matter what exercises I do! Nothing helps! It's sooo frustrating!

    I did my PT exercises for 2 months straight. MY PT said that I could start benching again. But when I tried, I still had a hard time feeling my left scap retract!

    I feel so hopeless right now.
  • darreneatschicken
    darreneatschicken Posts: 669 Member
    Has anyone here ever FIXED their own scapular winging?

    What exercises did you do?

    How many months or years did it take you?

    I've been trying for the last 3 years.
  • mom23mangos
    mom23mangos Posts: 3,069 Member
    Look up Athlean-X on youtube. You might find some help there.
  • TheChesireCat
    TheChesireCat Posts: 21 Member
    Not mine but my son's through physio.

    Best one I think is rocking over a physio ball so you land on your hands then walk out for as far as you can without sagging in the stomach or shoulders. Hold it extended if you can and walk back. There's a similar exercise without the physio Ball on workout 2 of the 30 day shred not quite as good as the physio focuses the work on the shoulders

    If your dropping on a plank try going on your knees for a bit
  • darreneatschicken
    darreneatschicken Posts: 669 Member
    https://www.youtube.com/watch?v=VCPp1DUypo0&t=9s
  • darreneatschicken
    darreneatschicken Posts: 669 Member
    I just finished watching the athlean-x video and he said that if you are tight, then you should be stretching out your levator scapula, rhomboids, lats, pecs, and rotator cuffs before moving onto the activation stage.

    However, he doesn't specify how long you should stay in this stretching stage before moving onto the exercises. Weeks? Months?

    I'm thinking for me, it's going to be at least 1-2 months of stretching before I can do any sort of exercise.
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