Dude, you’re a blessing for humanity. Thank you and best regards from Germany 💚💪🏼

@SquatUniversity

3 жыл бұрын

You're so welcome!

@rewtru8273

3 жыл бұрын

Yes he really is 😃

@rana1860

3 жыл бұрын

@@SquatUniversity sir give me ur email id or number i want talk to you...

@marco7838

2 жыл бұрын

@@SquatUniversity do these exercises in the video help in getting rid and fixing a winged scapula? I don’t feel pain from it but every time I put my hand behind my body it sticks out. Please let me know if these help and how long it takes to recover roughly

@edvm4953

Жыл бұрын

Couldn't agree more!

Man o man!!! I have been in pain since 2020. I thought it was covid. Got to a point where I was sure the pain killers would cost my life. Came across your channel and I cannot explain to you how much it has helped me. I cannot thank you enough. I am telling every soul I know about you! Thank you sincerely Eugene

I have been dealing with this since 2011 because I fell from a 2nd floor and landed on my back injuring my scapula and refused surgery. After doing this exercise my scapula mobility has improved more than 50%, this is just crazy. I have tried everything under the sun and this is just gold. Thank you!!! Salute from the Dominican Republic

@quentinvaisala3134

10 ай бұрын

Trying this asap

@reyki3576

4 ай бұрын

Y como tu te caíste del segundo piso loco ?

Wow. This really was the missing link for me and my shoulder. No more anterior shoulder pain and no more winging. The rest of my back and hip issues improved slightly as well. Holy kinetic chain, Batman! Thanks Doc

@Mcliftolas

Жыл бұрын

How long did it take to fix the winging?

@Eizengoldt

Жыл бұрын

andrew please answer

@lewisbaxter5552

Жыл бұрын

@@EizengoldtI’ll start and tell you how it goes myself

@Eizengoldt

Жыл бұрын

@@lewisbaxter5552 thanks Lewis, I'll start it too and get back to you in a months or weeks

@games4life364

Жыл бұрын

@@lewisbaxter5552 yo lewis how its going did u feel a little better now?

I've been having chronic shoulder pain for a few years now. I've been going to military physical therapist and they have no idea what my pain is. After doing this, I've drastically have seen a change in pain management. Thank you Dr.

You truly make the best videos Squat University. I cannot thank you enough for leaning me about Shoulder Stability, Banded Kettlebell Pushes and this. Its literally gonna save a person like me years of pain and suffering.

You really are the faking best in the world man ! I've had shoulder problems for year plus, after watching all your videos about scapula, shoulder pain etc.. i can proudly say i am pain free.

Dr Aaron literally has everything I need to start moving more efficiently. I’ve been dealing with a bunch of issues from a winged scapula and a weak anterior deltoid affecting my bench and causing pain, to an ineffective squat which ended up hurting my knee permanently. Dr Aaron has helped me so much with his videos.

Just miming the wall roller exercise while following the cues gave me a satisfying pop in my back and no grinding feeling at all reaching up. Awesome

All your videos are a great help for us all. Much appreciated

Thanks for the great instruction in this video. I’ve been dealing with this area for over a year.

@SquatUniversity

3 жыл бұрын

You're welcome!

@socloseagain4298

Жыл бұрын

did u fix your problem?

been struggling with scap wining for a long time. thank god for this video!!!!

@SquatUniversity

3 жыл бұрын

You're so welcome

Man, doing the banded version of this exercise instantly improved my scapular winging like its magic! Much respect

I limped for many years due to extremely painful warts on the bottom of my right foot (thankfully now removed) causing a slew of instability+injuries to the right side of my body, every stabilizing muscle on my right side from my ankle to my neck has been ruined and this was so helpful for strengthening my right shoulder again

This man keeps on giving. Thank you 🙏❤️.

You are a blessing from God. I am 54 7:21 year old not exactly a gym rat but more of a home fitness otter for years. I have pretty decent physique and fitness strength but had this shoulder issue for years. A heartfelt thank you.

jesus I've been digging all day to figure out this scapular thing and this is the first guy I can actually understand

Let's gooooo iv been waiting for this video. Appreciate it man.

@SquatUniversity

3 жыл бұрын

Glad to make it for you!

Great podcast and videos! Thank you for all your time!

This might be the final piece to me being pain free. Thank you.

@socloseagain4298

Жыл бұрын

did u fix your problem?

@Titan_Abhay_007

5 ай бұрын

Does this actually fix scapular winging?

holy crap. thank you so much. post murph and i've never had pain that came from this. so glad you exist!

Such great stuff man. The scap wall slide was too easy so will def try the added band!

5:53 best feeling ever I like how Aaron also explains why/how and what and not just showing the exercises!

Again, pure wisdom & good vibes! TA 🙏🏽💚

Rotator cuff pain while bench pressing, would be good, I've seen it asked before so I know I'm not alone

@craig6351

3 жыл бұрын

You may have a tear. I tore my shoulder labrum without having a defining moment of when I got injured, my shoulder just started aching a lot

@LeeH3nson

3 жыл бұрын

@@craig6351 I don't have any pain or anything mate, though I have in the past experienced it, it's something I've seen asked in the past and have been curious myself, though it's absent in all of Aaron's stuff

@craig6351

3 жыл бұрын

@@LeeH3nson check out smashwerx on Instagram and KZread, he’s got a lot of content on shoulder issues

@LeeH3nson

3 жыл бұрын

@@craig6351 I know Aaron does too regarding the overhead position, I have both his books etc but if Aaron wants topics suggested to be covered, shoulder issues while benching Is my suggestion. Cheers for the suggestions though mate

@Dmslide77

3 жыл бұрын

@@craig6351 did you require surgery ?

Some amazing content as usual. Your videos are always useful and debunk a lot of what I hear Any tips for tight calves and hamstrings? Almost at the point they meet?

Love these vids. I can only repay you by sharing this to more people!

Exactly what ive been looking for my back, shoulder and arm pain. Thank you Dr. Aaron.

@youssefmohamed3603

2 ай бұрын

Did it work bro?

@Hwpom

2 ай бұрын

@@youssefmohamed3603 Well i recently realised my scapular winging was caused by a previous injury on my rhomboid which these exercises along with others and some massage helped fix.

I’ve felt for a long time that i have less control of my left ”elbow” thinking it was bc my left arm is weaker than my right, but I think this might be the main issue 👍🏼 Gonna try this

Again you amaze me with fantastic content.

I can’t wait to try this. Thank you so much. I’ve had scapular problems for decades and the pain is always there. I’m constantly rolling my shoulders because it feels like one of them curls further in

@youssefmohamed3603

2 ай бұрын

Did it work bro ?

@nickatlas1095

2 ай бұрын

@@youssefmohamed3603 among other things, yeah. I’ve done a lot to try and improve my posture and scapular strength. In all honesty, scapular stretching exercises, weighted rows with proper form, and dips have really helped to strengthen and stretch those areas. I’m still kind of hunched on one side with my right shoulder rolling forward but it has definitely gotten better

I seriously thought my shoulder blades were just different than other peoples

Keep up the awesome advice. Thanks for your great tips. respect

@SquatUniversity

3 жыл бұрын

You're so welcome! Thanks for the support

great exercise, will add to my routine for sure!

Great stuff, been doing the scapular Pushups and found they helped, but I want to take it to the next level so will try this one as well 👌

been needing this for a while thank you

@SquatUniversity

3 жыл бұрын

You're welcome

the best scapular winging video. it works finally...

How to fix scapular winging: isolation exercises targeting the Teres, infraspinatus, supraspinatus, and the rear delt muscles. Strengthening these muscles will roll the shoulders back and down into a more neutral position. Winging can also be effected by your body being in extension. If you have QL/psoas pain then working the glute medius, adductors, and the lower transverse abdominals near your groin, and your obliques will stack your pelvis under your rib cage putting that shoulder in a better position to target those muscles and take tension away. After 7 years of mind numbing pain from a rotator cuff injury and scapular dyskinesis and the muscle compensations that came along with it, this worked for me. Depending if your winging is a response to a rotator cuff injury, it takes 2 months to really notices progress and 4-12 months to get as close to 100% as you'll ever be.

Great video man. Having someone else to assist is a dream.

My man looked so happy when he lifted that weight without pain, so good to see someone overcome a hurdle like this

Real question @SquatUniversity .. Do you realize how much help and what type of impact you’re making with you’re information? Also, how do you feel about that? Thank you for providing such valuable content!

@SquatUniversity

3 жыл бұрын

I just want to help as many people as I can - I'm honored to hear you're enjoying the content I make!

Watched to see what I might be doing wrong. The wall slide really activates my scapula with just 2 sets of 20 slides. It’s a great exercise and really helps! Edit: I learned this in physical therapy after sustaining a rotator cuff injury due to my scapula.

@life-right.

Жыл бұрын

Did u fix ur winged scapular?

@andrewevans7992

Жыл бұрын

@@life-right.i would assume he did but i cant feel it in mine cause my front delt takes over and hurts lol

Bruhhhhhhh finally, sweet relief. Thank you brother 🙏🏽

Doing the Prone Y's on an exercise ball helped. And using a small exercise ball pushed up and rolled against the pec on a wall

You are amazing. Thank you for what you do ❤

Thank you man, I always felt my pec just take over and it made no sense for my serratus anterior

Finally, a solution to my pains. 😢. Happy times are ahead now that this is solved

Thank you for the video! Very useful! Just one question though.. What do you recommend for this exercise in term of repetitions, sets, etc? :)

Im legit fighting back tears with excitement (might be amped by the preworkout starting to hit) ahaha. Cant wait to get over this distraction and back to both pushing and pulling confidently!

@sant0s93

3 жыл бұрын

My right scapula is fucked up and it hurts, how is yours after this exercise? did it help?

@samjabaji1726

3 жыл бұрын

@@sant0s93 unfortunatly no I have delt with winging and inability to flex one lat. I broke a clavicle 2 years ago (and 5days) ago... i think Im dealing with nerve damage to the long thoracic nearve... This vid is great stuff regardless!

@sant0s93

3 жыл бұрын

@@samjabaji1726 That's unfortunate news, hope you get better and find relief in the future.Thank you for the response.

@maikjansen2332

2 жыл бұрын

Does your scapula wings up while bench pressing? I think I might have a week serratus and dominant trap

@rainman07

2 жыл бұрын

​@@samjabaji1726 Has your damage to the thoracic nerve gone? About 18 days ago, after the sport, my wings appeared. Doctors said it was because the long thoracic nerve couldn't work the serratus muscle. I have pain and discomfort in my right chest arm and back. How was your process, did you get rid of the disease?

Thank you so much for your videos ❤

I've been waiting for you to talk about this doc, thanks. Please tell us more about the upper body, keep going you're great 😃

@SquatUniversity

3 жыл бұрын

You got it!

@socloseagain4298

Жыл бұрын

did u fix your problem?

@rewtru8273

Жыл бұрын

@@socloseagain4298 Not quite, honestly I didn't put a lot of effort in it

@socloseagain4298

Жыл бұрын

@@rewtru8273 Oh no 😢

Really clear information !!

Great video doc, do one for ulnar side wrist pain 😬

💪🏾💪🏾good video very informative keep up the great work I need to improve my squats badly slowly but surely ima get better💯💪🏾

@SquatUniversity

3 жыл бұрын

Thanks for the support

@prescottosegie

3 жыл бұрын

@@SquatUniversity your welcome💯💪🏾

Hell yeah. I was doing PT at KP and they had me doing the 2 wack exercises that you showed at the beginning

2 reps and my left serratus already is cramping up... Yep, I definitely need this Excercise

@socloseagain4298

Жыл бұрын

did u fix your problem?

@aliyankhan8592

Жыл бұрын

Did u fixed the problem?

@maikjansen2332

Жыл бұрын

Yes it definitely help, although i also needed to work on a tight upper trap und weak lower trap, and the weak serratus

@aliyankhan8592

Жыл бұрын

@@maikjansen2332 so is it in place?

i was told this was because of my neck muscles… this dude just changed my life

dispo aced my rib from my back and haven’t been right since then. my backs always tweaked and hips have started to get to be a problem too. getting a str watch and slight workout in very often to try to combat it but it’s hard. i think this video will help

Squat University is a must follow for anyone who is avid about weightlifting! Best warmup/rehab content on KZread! Does anyone know how many sets/reps of these are recommended?

@LarsRyeJeppesen

9 ай бұрын

As much and as often as possible. It's about teaching your system to activate the muscle correctly, so the more the better .Do it for 2 mins, 2 x daily for example.

Nice video Dr Aaron

i think this dude just fixed my 2 year long problem pt’s couldn’t fix

Thank you for the amazing video 🙏🏻🙏🏻 That's the only exercise that you prescribed for scapula winging?

Hi, Thanks for this information ...very useful for me... One of my client has had a left humerus fracture and while doing pushups he overuses one of the muscles which is the right hand way more than left ... Would be grateful to you if you could guide us on how to correct this muscle imbalance.

i needed this

That’s very informative and helpful. Can this correction exercises can be done before weight training??

This is excellent. It has taken me decades and several Drs and PTs to diagnose why my R shoulder impinges when lifting. Can I do wall slides without the roller?

Idk if your still doing it, but #squatUclub Thanks for all the great content. I just ordered your book Rebuilding Milo and am excited for it to get here. Keep up the great work!

@SquatUniversity

3 жыл бұрын

Thank you so much for picking up a copy of my book! And yes, I'm still doing the club but only on IG.

I’m definitely gonna try these. I’ve had scapular winging for years after a bad car accident. I really hope this helps

@youssefmohamed3603

2 ай бұрын

Did it work ?

This man is a treasure.

you're the man!

Hey, I do it while leaning in a lot to increase the tension. what do you think about it ? thank you. Keep up the good work

let me get in an idea here: i think doin this exercise with one side only, is a easier way to address the target muscle. So try to do it with the band still but just lift the not working arm to the side and roll with one arm only. Like this u can also extend more and have more range to work. For me especially this variation worked way better

Nice vid. Pls do a video on pes cavus cavus and how to correct it wuth exercise and mobilitiy. Thanks!

Once I found out you were a physio sharing extremely useful info, I felt stupid for not subscribing earlier.

Great vi deo thanks. A few questions though. Is there a benefit to using a foam roller instead of a towel on the wall? And, I feel like it's easier to overload the serratus anterior with the scapula push up. So wouldn't it make sens to every other session use one of the two exercises and the the other sessions using the other? Or should I just only go for the serratus wall slide every session? Thanks for your help, appreciate the info you are posting a lot.

@rainman07

2 жыл бұрын

Hi, is there any damage to the long thoracic nerve? Have you had an emg done?

Great video! Just a quick question, for optimal activation of the serratus, should you stretch the pec minor (I have rounded shoulders) for 2-3 minutes before doing the exercise and is training 3x per week enough to see improvement in serratus activation.

@PolskiOlympia

2 жыл бұрын

i would also like to know

@fsfs2778

2 жыл бұрын

Do it every alternate day and yes stretch/lacrosse ball your pec minor before doing it, according to my physio

@chrisblair9272

2 жыл бұрын

Yes stretch the pec minor. Also Upper trap and Lats may need attention too.

Very good education channel

Can you do a how to bench press or bench press mistakes video?

Foam roller exercise did wonders for scaps. Wonder if in time it will cure my tennis elbow

Immediate difference thank you

The first two common exercises. 1. Serratus punch up with dumbbell 2. Serratus push up I prescribe these exercises to patients, but I add the upward rotation component where on the serratus Punch Up I will have them protract their shoulder, stay in the protracted state, but then slowly bring the dumbbell overhead In a slow controlled pain free motion. For the serratus push up, I'll have them start the serratus push up in a tall plank position, stay in a protracted state and then have them rotate into a downward dog position. I will also use the foam roll exercise you provided, with a resistance loop around their wrists isometrically contracting into external rotation while they roll up.

@d.jcheetah8724

2 жыл бұрын

I've tried seratus push-ups many times but I still have this problem. Do you know any other way I can fix this? I hate taking off my shirt in public.

I have uneven scapulas, where my left one is winged and slightly higher than the right one, which restricts my mobility on the left arm in some movement/workouts. Any excercise I can do for this? I went to chiropractor who thought it was because of overmobility in the left scapula and weaker muscles on that upper left side of the body compared to the right side. Do you think that sounds right?

I managed to activate my right scapula. I've been told it wasn't fixable ever since I was 9. I'm 25 and it seems to be moving. Thanks

I got a labrum repair done in 2012. Since then, I have always had impingement in the front of my shoulder. Went to two surgeons, both advised surgery. Went to 6 physiotherapists, no one could identify the issue. I started doing wall slides after buying your book. Noticed a drastic improvement in 2 weeks. Saw this video where you mentioned impingement symptoms result out of a weak serratus. Thank you for saving me after 12 years of trying to fix this. Words cannot describe how important this is to me. Quick question: is there anyway to add resistance to wall slides. Can I hold light dumbells while doing this?

hey, thanks for the video ! i actually have an issue when doing this exercice. when i contract my SA, my scapula feels like it literally hits my ribs, which resulted in squashing pain, and i couldn't keep up as its decently painful. i suspect the fact that i am a bit 'hunched' to the side, my left side (probably both the core and back muscles) is way stronger than the right side ( i always bend down to the left side, pretty blocked right side bend down, left SA way stronger, and even when i sit, i automatically hunch down to the left side, icant do it to the right). So do you think these things are related ? also is there a video that adresses my sidebend problem ?, i think its the reason for my shoulder blade squashing the muscles under it to the side of spine, in scapular retraction, which hurts my bench press, and a lot fo things honestly.

Thanks for this Dr Horschig. Do you think you get get the same effect on the scapula from perfroming this roller exercise (band included) on a horizontal plane i.e, across floor while sitting on knees?

solution needed 😭 tight upper trap left side , grinding sound while movement and pain from neck to mid back

@zakkhan6054

2 жыл бұрын

Literally same lol

Thanks heaps!!!!

You do some amazing work! Do you have any referrals for places in Toronto, Ontario or around there who are on your level? I've seen a few sports therapists and they didn't quite put in as much effort as you do.

Hi dr. Aaron. Thanks for your videos, the quality is always top notch. When I do the foam roller wall slide, on the right side my scapula sits way lower than my left (my training buddy noticed this) and I have a hard time upwardly rotating my right scap. Would you know what causes this? Weak upper trap, tight lats, weak serratus?

@AFRHmusic

10 ай бұрын

Its normal to not be perfectly symmetric

@djv9526

10 ай бұрын

@@AFRHmusic Thanks for your reaction. But it also causes pain on my right side while my left side feels fine. Therefore I suspect something in my movement pattern on the right is off due to muscle tightness/weakness or something.

@AFRHmusic

10 ай бұрын

@@djv9526 Visit a physical therapist

reach (arms), round (upper back), rotate (shoulderblades by moving arms up)

Doc. Thank you for sharing, Q: The kettlebell strict press, will it make the winging better or worse?

Can you do a video on lateral scapular winging.

Can you do a video on how to rehab an overstretched psoas and a tight quadratus lumborum on the opposite side? TIA Julie

👏🏽👏🏽👏🏽👏🏽 thanks!

Hi, I watched your video on correcting a winged scapula, I have that condition, however I also have a right shoulder that is lower than the left, I have seen a few videos on this, but none that I see are Dr of PT, I have seen some from trainers and other titles but curious to see what a DPT says especially since you have a different take on the scapula than most people. Thanks

@squat university : i've been struggling with AC joint pain when doing overhead movements / chest pressing movements and noticed today that i have significant scapular winging only on that side. is it possible that the scapular winging is causing that AC joint pain/discomfort and fixing it will clear the AC joint pain? I know this video is old but a response would be hugely appreciated.

Best channel

Thank you so much Aaron!

Had this all my life. Used to use my back tallons to hook the back of the chairs at school to keep my sitting up without effort 😂