Scapular Winging Exercises and Correction Guide

3 weeks, 2 days ago Injury Prevention & Management
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PostureQueen Guest
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Mar 24, 2026 11:14

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!

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