Scapular Winging Exercises and Correction Guide

I noticed in a progress photo that my shoulder blades are sticking out like wings. I am looking for scapular winging exercises and a correction guide to help pull them back into place. I have heard that this is often caused by a weak serratus anterior muscle.

I have started doing some scapular push ups and some wall slides to try and activate the right muscles. I am also wondering if my tight chest muscles are pulling my shoulders forward and making the winging worse. I am in the UK and I am looking for a routine that I can do every day to see some improvement.

Do any of you have experience with fixing this? I find it hard to even feel the serratus muscle working most of the time. I would love some tips on how to properly cue these movements so I am not just using my traps. I want my back to look solid and for my shoulders to function properly!

Hello PostureQueen, scapular winging can be quite frustrating but is definitely manageable with the right approach. I recommend focusing on strengthening the serratus anterior and rhomboids. Push-up plus exercises are fantastic for the serratus, and band pull-aparts or rows can target the rhomboids effectively. Consistency is key!

I am in the same boat as PostureQueen! My shoulder blades also started looking like wings recently, especially when I do push exercises. I have been trying some basic stretches but they do not seem to be making a huge difference. Looking forward to more tips here.

I have found that focusing on thoracic spine mobility has helped me a lot with my shoulder posture, which in turn seemed to reduce the appearance of winging. Cat-cow stretches and foam rolling the upper back can be very beneficial. Do not just focus on the scapula itself!

My physical therapist actually gave me a few exercises for my scapular winging after a shoulder injury. She emphasized wall slides and Y-raises. I do them daily with light resistance bands, and I have seen significant improvement over the past few months. It is a slow process but worth it.

Before jumping into exercises, it is crucial to get a proper diagnosis. Scapular winging can sometimes be a symptom of nerve damage or other underlying issues, not just muscle weakness. A physiotherapist can properly assess the cause and recommend a tailored program.

Do not forget about pec minor stretches! A tight pec minor can pull your shoulder blades forward, contributing to the winged appearance. Doorway stretches or lying on a foam roller with arms out can help open up the chest and allow the scapula to sit better.

I have heard mixed things about scapular push-ups. Some sources swear by them, while others say they can exacerbate winging if not done with perfect form. What are people's thoughts on incorporating those into a routine?

Patience and consistency are perhaps the most underrated aspects of correcting something like scapular winging. You did not develop it overnight, and you will not fix it overnight. Stick to your routine, listen to your body, and celebrate small improvements!

Just a word of caution: do not overdo it. If you feel pain, stop. Pushing through pain can lead to further injury and set back your progress significantly. Listen to your body and adjust intensity or take rest days as needed.

Beyond exercises, consider your daily habits. How do you sit at your desk? How do you carry your bag? Small, repetitive actions can contribute to muscle imbalances. Good posture throughout the day supports your corrective exercises.

Has anyone found specific tools or equipment particularly helpful for scapular winging? I am thinking beyond basic resistance bands. Maybe something like a posture corrector or specific massage tools?