How to fix a Winged Scapula

winged scapula

Image from ePainAssist.

What is a Winged Scapula?

A Winged Scapula is when the medial (inner) border of the shoulder blade protrudes off the rib cage.

 (… Ideally – it should sit completely flat!)

Winging of the scapula can be observed in:

  • Natural resting posture (static) and/or
  • Certain shoulder movements (dynamic).

It is often one of the causes of shoulder impingement and shoulder blade pain.


What are the causes?

1. Pec minor tightness/over-activity:

Have a look at your posture. Are your shoulders rounding forward?

If they are… I can guaranty that your pec minor muscle will be tight (along with the upper trapezius, levator scapula and biceps). And this is a problem!


Not only will it pull the shoulder blade off the rib cage, it will also place the shoulder blade into an ineffective position.

This will lead to…

Serratus anterior weakness/inhibition:

The Serratus anterior is the primary muscle that keeps the scapula flat on the rib cage.

If you do not have control of this muscle, it may result in a winged scapula.



3. Long thoracic nerve palsy:

The Long thoracic nerve supplies the Serratus anterior muscle.

Therefore – any damage to this nerve will result in the inability keep the scapula flat onto the rib cage.

(However… from what I have come across in the clinic, Long thoracic nerve damage is actually very rare!)


Quick tests – “Do I have it?”

Image courtesy of Stuart Miles at

a) Static test

Take a photograph of your back.

Can you see the inner border of the shoulder blade pop out?

b) Dynamic test:

Take a video of yourself performing a push up onto the wall.

Observe for any winging of the scapula during movement.

How to fix a Winged Scapula

Note: All exercises are to designed to be performed pain-free. If you are unsure of anything, please feel free to contact me on the facebook page.

 1. Release the pec minor

The pec minor is actually quite a difficult muscle to stretch properly.

Solution?… Release it!


  • Place massage ball directly underneath of your pec minor.
    • To locate your pec minor, you can see it here.
  • Apply pressure into the ball using your body weight.
  • To increase the release, move your arm around.
  • Hold for 1  minute.
  • Repeat 3 times.


2. Stretches

These tight muscles pull the shoulder blade into a position where the Serratus Anterior muscle is unable to function properly.

(For a more great stretches, check out the post on How to fix Rounded shoulders.)

a) Upper trapezius


  • Hold onto a stationary object at hip level.
    • (You can also use a stretch or resistance band if you have one.)
  • Lean away from that hand to lock the shoulder blade down.
  • Tilt your head in the opposite direction.
    • To increase stretch: Pull the side of your head further using your other hand.
  • Aim to feel a stretch between your shoulder and neck.
  • Hold for at least 30 seconds.
  • Repeat 3 times.

b) Levator scapula


  • Hold onto a stationary object at hip level.
    • (You can also use a stretch or resistance band if you have one.)
  • Lean away from that hand to lock the shoulder blade down.
  • Tilt your head towards the opposite arm pit.
    • To increase stretch: Pull the side of your head further using your other hand.
  • Aim to feel a stretch between your neck and shoulder blade.
  • Hold for at least 30 seconds.
  • Repeat 3 times.

c) Pec minor


  • Place your hand on a door frame. (see above)
  • Keep your shoulder blades locked downwards.
  • Lunge forwards.
  • Aim to feel a stretch in the chest area.
    • Make sure that you do not arch your lower back as you push into the wall.
  • Hold for 30 seconds.
  • Repeat 3 times.

d) Front shoulder stretch


  • With both hands on a bench behind you, let your body sink down as low as possible. (see above)
  • Keep your shoulder blades squeezed together.
  • Keep your elbows in. Don’t let them flare out.
  • You should feel a stretch at the front of your shoulders.
  • Hold for 30 seconds.
  • Repeat 3 times.



3. Wake up your Serratus Anterior!

The Serratus Anterior is the most important muscle in fixing your winged scapula! It keeps your shoulder blade flat on your rib cage!

** Hey you! – Read this! **

In all of the following exercise, it is VITAL that you know how to activate and feel the serratus anterior muscle working.

Activating the Serratus anterior:


  • Assume the wall plank position.
  • Activate the Serratus anterior. (… Remember this!! I’m going to keep repeating it below.)
    • Tilt the shoulder blades BACKWARDS.
    • Pull your shoulder blades DOWN and AROUND the ribs.
  • Push your forearms into the wall.
  • Aim to feel the contraction in the lower and side region of the scapula.
    • (… This is where the Serratus anterior muscle is!)
  • Hold for 30 seconds.
  • Repeat 5 times.
  • Progress this contraction with your arms in different positions to get a good feel of the exercise. (see above)

Once you understand exactly how to ENGAGE the serratus anterior, let’s get started with the exercises!

Note: The below exercises are arranged in order of difficulty. Aim to progress to the next level only when you are ready.

Level 1: Isolate the Serratus anterior. 

a) Rock back



  • Assume the plank position with your knees on the floor.
  • Activate the Serratus Anterior.
  • Push your forearms into the floor.
  • Rock backwards and forwards.
  • Repeat 30 times.

b) Push up plus (wall)


  • Assume the push up position on the wall with your arms straightened.
  • Activate the Serratus anterior.
  • Push your arms into the wall.
  • Whilst keeping your arms completely straight, proceed to protract your shoulder blades.
    • Think of your shoulder blades gliding down and around.
  • Do not round your back.
  • Hold this end position for 5 seconds.
  • Slowly bring your shoulder blades back to the starting neutral position
  • Repeat 30 times.

c) Push up plus (plank position)


  • Assume the plank position on the wall. (see above)
  • Activate the Serratus anterior.
  • Push your forearms into the wall.
  • Whilst keeping your forearms on the wall, proceed to protract your shoulder blades.
    • Think of your shoulder blades gliding down and around.
  • Hold this end position for 5 seconds.
  • Bring shoulder blades back to the starting neutral position
  • Repeat 30 times.


Level 2: Serratus anterior isolation (+ Resistance)

d) Push up plus (with resistance band)


  • Hold onto a resistance band as shown above.
    • (Make sure you choose a resistance you can handle.)
  • Assume the above position on the wall with your arms straightened.
  • Activate the Serratus anterior.
  • Whilst keeping your arms completely straight, proceed to protract your shoulder blades.
  • Hold this end position for 5 seconds.
  • Bring shoulder blades back to the starting neutral position
  • Repeat 30 times.

e) Protraction in lying


  • Lie on your back with your knees bent.
  • Whilst holding onto a weight, lock your arms straight in front of you.
    • Use a weight that you are able to control properly.
  • Activate the Serratus anterior.
  • Push the weight up towards the sky whilst keeping the arm straight.
  • Hold for 5 seconds.
  • Return to starting position.
  • Repeat 30 times.

Level 3: Serratus anterior activation (+ Shoulder movement)

f) Push up


  • Assume a push up position on the wall.
  • Activate the Serratus anterior THROUGHOUT movement.
  • Perform a push up.
  • Repeat 30 times.

g) Wall slides (with resistance band)


  • Hold onto a resistance band. (see above)
  • Assume the wall plank position.
  • Activate the Serratus anterior THROUGHOUT movement.
  • Slide your forearms up/down the wall.
    • Maintain pressure on the wall through the forearms
  • Repeat 15 times.

h) 1 arm pivot


  • Assume the wall plank position. (see above)
  • Activate the Serratus anterior muscle.
  • Push the forearm (on the side of the winged scapula) into the wall.
  • Whilst keep that arm fixated on the wall, rotate your body away.
  • Return to starting position.
  • Repeat 15 times.

i) Arm raises (with resistance band)


  • Hold onto a resistance band. (as shown above)
  • Activate the Serratus anterior THROUGHOUT movement.
    • Try to push your hands as far away from the body whilst keeping your shoulder blades back, down and around throughout movement.
  • Raise and lower your arms from your side.
  • Repeat 15 times.



Level 4: Weight bear (Both arms)

j) Plank


  • Assume the plank position on the floor. (see above)
  • Activate the Serratus anterior muscle.
  • Push the forearms into the floor.
  • Hold this position for 30 seconds.
    • (If you can not hold this with good technique, try to do the exercise with your knees on the floor)
  • Do NOT let your shoulder blades cave in.

k) Push up


  • Assume the push up position on the floor. (see above)
  • Activate the Serratus anterior muscle THROUGHOUT movement.
  • Perform a push up.
  • Do NOT let your shoulder blades cave in.
  • Repeat 10 times.


Level 5: Weight bear (Single arm)

m) Straight arm plank (with pivot)


  • Assume the straight arm plank position. (see above)
  • Activate the Serratus anterior muscle THROUGHOUT exercise.
  • Lean your weight into the hand that is on the side of the winged scapula.
  • Whilst keep that arm fixated on the floor, slowly rotate your body away.
  • Return to starting position.
  • Repeat 10 times.


l) Plank (with reach)


  • Assume the plank position. (see above)
  • Activate the Serratus anterior muscle THROUGHOUT exercise.
  • Lean your weight onto the forearm that is on the side of the winged scapula.
  • Whilst keep that arm fixated on the floor, slowly reach forward.
  • Return to starting position.
  • Repeat 10 times.



Now that you know how to engage your Serratus Anterior muscle, it is important that you practice activating it throughout the day.

Keep your shoulder blades tilted backwardsdown and around.


Any questions?… Leave me a comment down below!


I am a physiotherapist who has personally experienced the pain as a result of bad posture. I would like to offer you some of the solutions that I and my patients have greatly benefited from.

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94 thoughts on “How to fix a Winged Scapula

  1. Hello Mark, This article may be a godsend for me. I am 33 and have had 3 shoulder surgeries. I tore my labrum 2x from softball injuries and had another surgery due to persisting pain in the shoulder (shoulder debridement). Needless to say I have had pain in my bicep tendon in front of my shoulder for 6 years. I recently went for a 2nd opinion and the doctor recommended a Bicep Tendonesis Surgery due to a possible failed SLAP repair. Currently the surgery is scheduled for January but I am having reservations. I have a winged scapula and rounded shoulders. Do you think it is possible that my bicep pain can be mitigated without surgery if I correct these issues? Thank you!

    1. Hi Jackie,

      I am going to say it is possible!

      Always try every conservative route before considering surgery.

      Fixing your rounded shoulders and winged scapula may take some load off your biceps tendon.

      However… Since the Long head biceps attached directly into the labrum/capsule of the shoulder, your tendon is essentially functioning from a probable unstable foundation. This may make it very difficult for the biceps to get stronger without flaring up.

      All the best!


  2. Hey mark i think a have got a winged scapula and it looks terrible! It’s been 3 months since i joined the gym but just yesterday i came to know of such things winging out while my frnd witnessed it! Do u suggest i should leave the gym !! These exercise will help right! Plz reply a guy in need i am just 19

    1. Hey Mo,

      If you would like to fix your Winged Scapula, I would focus on these exercises first.

      When you are able to maintain a better position of your scapula, you can then challenge it with the gym.


  3. Hi
    When i try activate my srratus anterior i feel strain and little bit of pain between my shoulder blades ,like around the spine from both sides. Is this normal?

  4. Hi Mark,
    My name is Jordan. I am 17 years old and I started wrestling at my school like 2 months ago, and I’ve been trying everything to fix my winged scapula, me and my parents don’t know how I got it, but I really want to make both sides of my body equal in size and strength.
    I only have it on the left side of my body whereas my right side of my body is fully developed and strong. Do you have any suggestions or tips that could help me?

      1. I’m doing great with them, after I finish all of them I feel great, and I really feel the muscles I barely use during practice being worked better with the Serratus Anterior Activation excercises.

        1. Hey Jordan,

          Keep up the good work with the serratus anterior activation exercises.

          These will help keep your shoulder blade flat on your ribs.

          You want to progress to the harder levels as you get better!


  5. Wow,
    I can’t tell you have much I appreciate this article. I’m 17 and for a few years now I have been plagued by static winged scapula on both sides. I’ve looked and many YouTube videos and even went to a physical therapist for a sports related neck injury. They gave me resistance bands for strengthening my neck and back muscles saying the exercises they gave me would help fix my winged scapula. However, they didn’t tell me anything about activating my serratus anterior and none of the exercises seemed to be strengthening that muscle. Your article helped me discover how to activate this muscle so I can strengthen it and alerted me to the fact that I have tight neck muscles as well. Now I feel like I have somewhere to start and a clear path to eliminating my winged scapula!
    Thanks again,

    Ya Boi

    1. Hi Kate,

      If you can feel the muscle whilst is contracting in the general area on your ribs, that is a definite sign.

      If you are not sure, you can place your other hand on the serratus and see if you can feel it engage then.

      Another sure sign is if your scapula actually stops winging, then you know your serratus is definitely switched on!


  6. Hi Mark,

    I just got out of an appt with my ortho surgeon. I’m afraid my winged scapula could be from a damaged long thoraic nerve. Do you think these exercises could help even if the winging stems from a damaged LTN? What about if the LTN is permanently damaged (idk if this is the case, I may have to get an EMG to determine that)?

    1. Hi Charlie,

      You will need an EMG to check it that LTN is damaged.

      I would still recommend doing these exercises as your LTN may not be 100% affected. (which means you should still be able to recruit your serratus anterior)


  7. Hi mark, for the past 5 months I’ve had SEVERE winging scapula, so severe that my wings stick out really far, and it really bothers me. My question is how long will I need to do these excersizes for, and can u recommend me excersizes that have more effect?
    Thank you

    1. Hey Zaid,

      How long will it take? It really depends! (Very hard question to answer tbh)

      The exercises on the blog post are the best ones that I know of for winged scapula.

      What happened 5 months ago?


  8. Hi Mark,
    Just want to thank you for the article! I have had a winged scapula for months and received some PT exercises but I never got any cues on how to tell if I was activating my serratus anterior. So I wasn’t doing the exercises right and didn’t get any relief from my pain. Now that I can feel the muscle activating I am sure I will see some progress!

  9. Hi Mark, can it be 1 or the other, lack of flexibility/bad posture or lack of muscle?
    I have experimented with the excerises some and feel that the resistance and strengthening excersizes are pretty easy. I workout frequently and when I engage the muscle S. Anterior it feels pretty well developed. Should I focus more on the stretching? That has always been much more of a weakness for me.

    In addition is there a timeline that I should expect to see results in assuming I am doing the excersizes daily?

    1. Hey Ryan,

      If your serratus anterior is strong and you can control it through full range and you still have winging, then I would focus on releasing/lengthening the tight muscles that are pulling your shoulder blade out of it’s appropriate position.


  10. Hi Mark,

    What are your thoughts on weight-lifting or body-building while trying to fix a mildly winged scapula? My shoulders are not rounded at all and my winging isn’t severe. Are there any body parts (I assume other than legs) that I can continue to lift with while attempting to reverse my winged scapula? If so, would it benefit me to perform the winged scapula stretches and exercises before or after a weight-lifting or body-building workout? Thank you for posting these stretches and exercises!

    1. Hey Josh,

      I would encourage you to continue with your weight training… as long as you are consciously and successfully activating the right muscles to minimise your winging.

      If you find that your winging is more prominent with certain exercises no matter what you do, I would then minimise your exposure to these particular exercises and focus on the ones that you can control your scapula properly.

      I would do these exercises before your weight training as to prime and warm up the muscles that reverse winging.


  11. Hi Mark,

    If I don’t do this workouts but I do workouts like Deadlift and Bent over row are they going to go away?. If not, can you tell me some back workouts that I can do instead of these ones?

    1. Hi Manvir,

      Is there a reason why you do not want to do these exercises?

      They serve as a foundation for your other exercises such as rows and dead lifts.


      1. I feel like that it’s not going to work. But ll try to do them. Do they really go away tho? One of my friends had these Winged Scapula but he didn’t do any of this exercises, he just went in the gym and went away. Did anyone see any results by doing this exercises?

  12. hey Mark
    When I was a teenager I was wrongly practicing now I suffer from scapular winging , rounded soulders , forward head … andmy upper back is curved a little
    Should I fix them all at once or should I treat them in order? if yes give me an appropriate arrangement please .

  13. Thanks for the information, very good article!
    Any experience on having these symptoms as well as associated Lat muscle pain?
    Also, is there any way to incorporate a lacrosse ball or foam roller effectively?

    1. Hey Petie,

      If your shoulder stabilising muscles are not doing their job (which is quite common in winged scapula), then other muscles like your lats may be recruited to help stabilise the shoulder joint instead. This could potentially lead to pain in this region.

      You can foam roll the lats quite easily as shown below.


  14. Hey Mark !
    Thank you for all this tips … well i have this problem of winging scapula and it makes my back looks worst even if i workout and have a muscles in my back . Can i do these exercises everyday ? And how long it takes me to fix it ? Thanks again

    1. Hi Amine,

      You can do these exercise everyday.

      If scapula winging is causing you issues, you really want to fix this problem first before you start working out as it can make the problems worse.


  15. Hi Mark,

    I have scapular winging on both sides, but to different degrees, if I just do the exercises on both sides the same amount will it even itself out eventually?

    1. Hi Carra,

      These exercises would be a great start.

      You might also have other issues causing the imbalance (Rotated/tilted torso, rounded shoulders etc)


  16. Great information. I’m going to start doing these exercise. I’ve always had winged scapula and I never knew it wasn’t normal until I took Kinesiology a couple semesters ago! I’ve had to wait until after I had [ C5/C6] disk replacement (I had a snow plow crash into my car while I was driving, so there was PT, surgery, and recovery) before I could start working on anything. Thanks for the great info!

  17. Hey Mark.
    I have a severe case of winged scapula it seems. Stronger than most things I find on the internet. I think this may be related to my size and weight. (196cm an only 66 kilos). Im going to the gym and trying to better my body on all levels, should i see a doctor about my scapula? Could there be anything so wrong that not even your tips can help? Or will this help me 100%? (dont wanna make anything worse either)

  18. Hi Mark. I’ve suffered with scapular winging for about 8 years now. At the time the doctor that originally saw me said that he was calling it shoulder dysfunction so he really didn’t know what it was.

    That said they were saying that they thought that my thoracic nerve was “asleep.” Is there true, real hope for me?

    Thank you!

    1. Hey Eric,

      Is there any reason why your long thoracic nerve would be injured/compressed? (Past injuries, traumatic accidents, etc)

      If not – it is likely that you just need to learn to activate the muscles the flatten the scapulae back onto the ribs.


  19. Hi mark,
    thank you so much for posting this.
    I have one question.
    Im going to gym, and im doing once a week chest. Can i fix winged scapula if i do every day your program and once a week chest ?
    Thank you

  20. Hi Mark,

    I have winged scapula from doing push-ups and dips with bad form once I correct this. Will I ever be able to do strength training again with proper form or will my scapula re wing ?
    Thank you for this great article,

    1. Hey Massimo,

      Once you fix your winging, you can focus on your strength training again whilst making sure you are keep your scapula flat on your ribs.


  21. Hi mark,Thank you about this information you write..
    Im 21 yrs old
    one year ago I have been doing surgery (biopsy) of Lymphocyte biopsy in my neck after-after the surgery- a month of resting I felt my shoulder movement is so bad and then I went to the doctor and he told me that I have a “winging scapula” due to the scratch in long thoracic nerve..
    in the right shoulder and its have little pain and make me embarrassing due to its a appearance my shoulder bone its very obvious.
    I wondering why my trapezius in atrophy case ? I mean (the trapezius) very small ! and my lat is too lose its mass but not like the trapezius what is the reason of ?
    I wonder what is the effect of Long thoracic nerve on this two muscles !
    and dose one year enough to fix it ?
    and what do you think if I goes to the surgery treatment ?
    its better than the exercises?
    it will be great to have a replay,,
    thank you.

  22. This was a great read! Just a couple questions though. I went through shoulder impingement 2 years ago. Stretched the pecs a lot, stretched internal rotators, performed external rotations and did a lot of pulling motions. The only pushing I did for a year was push-ups. The impingement got a lot better and so I incorporated more chest work, but no more than: 3sets of flat bench and dips, then 3 sets of overhead press and 3 sets of pushups…well now the impengment is back with severe winging mostly on the right side. So stretching my pecs and doing these releases/these often should these be performed, sets and reps and also, what other back exercises can I do? along with any others I can perform to stay in shape without assiting in this shoulder problem. Also, should I only stick to push-ups from now on once I rehab this back to normal? it seems like no matter how little chest I do, my pecs grow really easy. Also, is it safe to do pull-ups and chin-ups? I live doing those

    Thank you!!!

    1. Hey Ricky,

      You can do these exercises 1/day.

      In terms of what exercises you can do whilst having shoulder pain… you pretty much can do everything as long as it is not causing your symptoms to worsen. Anything that doesn’t hurt you, is likely to help you more than anything.

      You can progress your push ups to very light weights with the dumbbells. You may need to keep your elbows closer to the sides of your body as you push through. This is to take some stress off the shoulder.

      Pull up and chin ups are fine as long as it is not causing more pain. Generally speaking, over head exercises cause more problems with shoulder impingement. Just be careful and listen to your body.


  23. Hi Mark, I had shoulder surgery about a year and a half ago and ever since I’ve had a severe winged scapula. I’ve tried mostly everything from stretches, to serratus strengthening exercises but nothing has worked. I also feel that my trapezius muscle has stopped working entirely and I can’t even contract it during rows or shrugs. My scapula almost pops around when I retract, it’s very strange. I’m 17, so I feel that I shouldn’t be having some of these problems. If you could offer any imput as to how I should go about my winged scapula I would greatly appreciate it. Thanks. I also told my doctor and he was also very puzzled. He said with proper strengthening it should be fine, but I’ve been seeing a physical therapist for it for almost 2 months and it hasn’t changed one bit. Thanks again.

  24. Thank you so much for posting this information! I was carrying a five gallon bucket (full of water) to water some plants that the hose doesn’t reach. The next day, my shoulder blade ached terribly. It got worse over the course of several days. I saw my chiropractor three times last week, getting some relief but it still felt like my shoulder was protruding. Tonight, I finally decided to look at it with a second mirror. Whoa! Winged scapula, all right!

    I just went through the exercises and stretches, and now I am icing. My husband says it isn’t sticking out as much. I can’t thank you enough for providing this information!

  25. This is literally exactly what I have been looking for! I have a big mind-body disconnect and it has been very difficult to know whether I am activating the serratus anterior and if I am, am I doing it correctly? I have been in and out of PT for years with no luck, but your cues, pictures, and descriptions now give me the confidence to proceed with strengthening it correctly. Thank you so much!

  26. Hi,

    Whilst doing these exercises daily should I avoid any exercises? Also should I be focusing on pulling my shoulder blades back/down when sitting/standing or letting them hang neutral? Im pretty sure I have a winged scapula, is there anyway to make sure? I can see two lines which are the inside edges through my t-shirt, I also have a lot of right shoulder pain and it feels like my scalene muscles are tight. I’m in real need of help as I tried for a long time to correct this by rowing and doing serous exercises without really putting much effort into releasing pec minor etc

    Thanks for your great article

    1. Hey Lewis,

      Rowing might actually make your winged scapula worse!

      The key player is the Serratus Anterior muscle as this muscles causes the shoulder blade to hug the rib cage.

      When sitting, you want to aim to pull your shoulder blade DOWN and AROUND. (as opposed to down and in).


      1. Hi again,

        Thanks for your response. So do you mean I should pull them down and protract them whilst sitting and standing? This sort of makes me round my shoulders?

        1. Hey Lewis,

          You want to tilt your scapula backwards (posterior tilt) and upward rotate your shoulder blade whilst keep the shoulders back.


          1. thanks for your response again.. I’m sorry but I’m not getting it, how do I do all these things at once without causing my shoulders to round?

            thanks again

          2. Hi Lewis,

            Your shoulders will not round forward if you do the scapula movements as stated before.

            If they round forward, then it is likely you are not performing the right movements with your shoulder blade.


  27. This is really nice of you to post for free!! As a aspiring physical therapist, it’s nice to see someone else trying to take away people’s pain. I have a quick question. When I look into the mirror, my traps are obviously not symmetrical. On the side that my scalpula is winged it drops down, what do yowe make of this?

    1. Hey Jon,

      If you are winged on that side, the scapula is in a position of medial rotation.

      This would make your Upper trapezius slope down on that side.

      Correcting this scapula position should improve your assymetrical shoulders.


        1. Follow the exercises on this website. I had same problem as you for 4 years. Just found this site and fixed my issues. Awesome information

  28. Hi Mark,
    Thanks so much for these exercises.
    Do you have suggestions for how many sets / times per day we should be doing these?
    Thanks again

    1. Hey Matt,

      You can go through these exercises 1 to 2 times a week to start off with.

      As you get better, I would try to progress to every day.


  29. hi mark

    Ive been trying to sort out a winged scapula for a long time, but when i try to do any of the exercises i am recommended, all i can feel is my scapula sticking way out of my back. when i follow the step above called “activating the serratus anterior”, no matter what i do, i just end up with my shoulder blade sticking way out of my back.

    i know that my trap, pec area and levator scapula are all very tight, i feel as if its impossible to get my shoulder into the right position because of this. what would you suggest? thanks

    1. Hello Winged Goblin!

      You might need to keep releasing/stretching those particular muscles first to help you get into a position where you can start to engage your serratus anterior muscle.

      If those muscles are tight, it places the serratus anterior in a stretched/inhibited position which will make it very difficult to even feel the contraction, let alone get it pulling the shoulder blade in the right direction.

      Once released, you can start to focus more on the activation part 🙂


      1. i feel like the pec release method you described is going to help so i’ll focus on that for a while. thanks for replying, have a great day

  30. Hi Mark, I got serratus palsy due to parsonage-turner syndrome two and a half years ago, my serratus has been left paralysed until very recently where it has started waking up. How many times per day should I do the stretches and exercises?
    Can’t lift my arm vertical or anything yet, also my shoulder blade seems to pull right into the centre of my back when I try, not sure entirely what’s causing that though, could be overcompensation by other muscles.
    Thank you,

  31. Hi Mark,
    I don’t think I have scapula winging but my right scapula does not come in life the left one when I pinch them together. The left one comes in to nearly straight but the right one stays 30 degrees out. Will these excersize help?

    1. Hi Kawser,

      Sounds like you may have an issue with your Rhomboid not being able to bring the right scapula back in line.

      You may also have an issue with tightness/hypertonicty with the serratus anterior muscles as well.

      Do you have a picture of it?


  32. Thank you so much mark!!!
    I am getting this pain from last 1 week and it gets horrible at night. I am doing these exercise and i am getting relief , as the pain is reducing.
    Thank you 🙂

    1. Hi Ravi,

      It depends.

      But it certainly is not an over night fix.

      It’s very hard to give a time frame (and that’s even if I assess you in person)

      Takes time, effort, consistency! Keep up the good work!


  33. Mark,


    Thank you so much for posting it.

    I am so excited to start these exercises.

    I’ll keep you up to date!

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