Serratus Anterior Exercises for Winging Scapula and Hypermobility | Tim Keeley | Physio REHAB

This was incredible. Thank you!

I’ve get some winging. But also have T7,T8 herniation . I can control my scapular. I have to concentrate on it. Could it be related to the herniated disc

Did she ever fix it? I've never seen a before and after video of someone resolving it. Just people who don't have it telling me how to fix it.

What exercise do you recommend to isolate and strengthen serratus anterior, specifically (posterior tilt strength) not the upward rotation nor the protection 🤔

I dislocated my shoulder a few years back doing a gainer for some stunt work. Ever since then, my scapula is super weak & my shoulder can easily dislocate now. Doctor said everything looked fine with no labrum tears. Any idea how to stengthen the scapula?

One exercise to help would be a cable trap raise for lower traps

Super helpful! Thank you. I'm also hypermobile, been working on strength but getting nowhere. This explains alot!

OMG poor soul, I know what she’s suffering from, I have that thing since few years, friggin hate it. Get strong soon dear.

Does she have EDS?

how much time it takes to get rid of winging of scapula

I have almost 20 years of sports injuries from wrestling, and fractured 2nd rib etc. Still very active, IM70.3, labor work, mountain biking and more. Do you have info on the whole "complex" between shoulder, neck and thoracic pain? Often I get 2-3 ribs out and chiropractic on the weekly, but I'm looking to strengthen. Thanks for posting these.

no one can make that Exercises at home ,, need to personen to do it , so not so helpfull

❤❤❤

THANK YOU so so so much for creating this video!!! I have spent years with impingement and scapular dyskinesis as a hyper mobile person and the multiple PTs I have gone to could never help me and just gave me the same old banded rotator cuff exercises that just ended up giving me more pain and dysfunction. This is exactly the information and visual explanation I needed that none of them could give me for some reason. Now I understand what my scapula should be doing. There are so many of us in the world who don't have access to proper PT, I'm so grateful for you creating this video!

OH MY GOD!!!??
WHERE DO I FIND SOMEONE LIKE YOU!??
WHO completely understands everything..
I've been to 2 very young P.T. and one didn't have a clue and the other made my other arm injured!!!!
I don't know where to turn anymore except to do my own research.. but this guy gets it...
Do you have any shops in South Australia or only Bondi?

Tim, one observation: using the rubber band to generate resistance in hypermobile people also engages abs, psoas and quads as a side effect (as we rely on power muscles to keep our balance a lot more than "normal" people). It's a bit risky, as eventually that mind-muscle connection automatically starts engaging wrong muscles whenever the arm is moved. Thus it's important to have some support behind the back, e.g. a chair, or just a desktop's edge to compensate for that tension while doing this exercise.

If you are completing this at home without help how can you use the band? Do you tie it behind you and close it in a door?

Thank you so much. Very informative. I’m learning a lot from you as a Pilates Teacher of 28 years.

I have this problem as I'm super hyper mobile.

I have the exact same issue! Would you suggest training shoulder and back exercises on one side at a time then?

Months I've been trying to sort out my own winging scap. This video has given me the visual explanation I was looking for. Thanks so much 😀

Well that explains a lot, years ago the PTs gave me rows as an exercise thinking my rhomboids were weak, they had me at 5lbs...I kept rowing and now I'm at 60lbs per dumbbell but still have issues with my serratus anterior. My pilates instructor believed I'm hypermobile in the ribcage. I'm guessing when I lie down my tight left serratus pulls my entire ribcage out of alignment. The issue ends up affecting my diaphragm, since I'm twisted the right diaphragm can't get a full contraction and over time ends up causes a car wreck throughout my kinetic chain.

I will do it without any band

Ahha! so that's Scapular Winging, you're amazing with your instructions and detailed solutions Tim,
wonderfull! thank you.

It almost looks like magic, impressive.

Hi there Tim, I have scapular winging but also have a condition called straight back syndrome aka hypokyphotic thoracic spine. Im sure that the lack of curvature in my thoracic spine would lead to more pronounced winging. Ive noticed that when I lift my arms overhead that the flattening worsens as the thoracic spine extends. Should I try to do upward rotation exercises of the scapulae while trying to push out the thoracic spine to improve my condition? I actually a reversed lumbar and throacic curve and wondering if you recommend any exercises for both of these condition. There is so much on lordosis of the lumbar but hardly any info out there on flattening of the lumbar spine. Please please please let me know if you would consider doing a video on either of these postural deviations. Many kind thanks. Matthew South Africa

Great exercise!
Any ideas of OKC winging with flexion?
Do you have experience with long thoracic palsy?

Great video Tim! What brand of resistance bands do you use?

Great content as always! Mr Keeley, I have got 2 questions for you, please.

Sadly, my shoulder was dislocated by pushing it backwards in a horizontal position of 90 degrees in a football match and I have been diagnosed with Bankart Lesion and Hill-Sachs Deformation. I'm a bit lost about if I get surgery. 🤓This is my first dislocation and I am 26. If I strength rotator cuffs and get muscle balance related to the shoulder (chest & back) Is there a chance to swim or to do sports again without surgery? Does labral tear repair its own?

Thank you.

Any exercises that doesn't require a band...considering I dont have someone / something that can support that band?

Thank you ❤️❤️

Thanks for posting this video. In the first exercise, would there be a difference between having the band at the shoulder and holding the band in her hand?

Tim this is gold for me because i was everytime asking myself what happends in the let go phase of the serratus thank you very much from Germany :)

Oh this is again a really good video....I am a physio student and would really love to know more about the muscle mind connection and the physiology behind it.......or why she,with her hypermobility, struggles with that ecxentric phase of the serratus so much.....is there any good literature out there or do you explain this in some videos of yours?

It would be interesting to see the effect of this exercise without the band assisting in a couple of months.

I love the technique w the band..you come up w great exercises

Thanks