If your scapula is too weak, you might suffer from it which can leave you prone to injuries. Learn how to fix scapular winging and become a better athlete overall.
To understand how to fix scapular winging, you need to know what it is, how to know if you have it and then act upon it. Jeff Cavaliere can help you with that.
What is scapular winging? “It’s the position of the shoulder blade in relation to your rib cage, especially as you move your arm,” Cavaliere says.
If you have scapular winging, you will have immense problems when lifting weights, especially with movements that require you to lift your arms above your head such as many Olympic weightlifting exercises.
Check out Jeff Cavaliere’s video below to learn how to fix scapular winging.
How To Fix Scapular Winging
“The first thing you want to do is take a look at your posture as you raise your arms above your head.” You can ask someone to video you while you do that. Check if your medial side is winging off your rib cage, if you can fit fingers underneath your bones in your back.
After assessing your situation, you should begin to stretch your rhomboids, rotator cuff, levator and lats 4 to 5 times per week around 3-5 reps at a time.
You also need to strengthen your serratus anterior.
Jeff Cavaliere talks about a series of exercises you can do to strengthen this neglected muscle.
- Apple picker
- Lean back pusher
- Band pull aparts
- Wall screws
- Dip plus
- Straight arm pushdown (with scapula protraction)
So stretching the correlated muscles and strengthening your serratus anterior is the answer to how to fix scapular winging.
- How To Fix Scapular Winging: Darius Bashar / Unsplash