11/19/2025
🔥 Fixing Scapula Winging: Key Exercises You Should Know 🔥
Information and demo brought to you by our LifeTime West Harrison team — Dr. Ben Hylka, PT, DPT and clinical assistant Jill.
“Scapula winging” happens when the shoulder blade sticks out from the back instead of lying flat. This is often caused by weakness in the serratus anterior or rotator cuff muscles, making it harder for the shoulder to stay stable during movement.
Here are three exercises that help strengthen and stabilize the scapula:
🕒 Wall Clock
Using a resistance band, the arm moves around the “clock,” engaging the rotator cuff and scapular muscles to improve control and stability.
⬆️ Serratus Wall Slide
Sliding the arms upward and forward trains the serratus anterior—key for keeping the shoulder blade flush against the rib cage and preventing winging.
💪 Scaption
Using light dumbbells, this movement targets the rotator cuff and reinforces proper shoulder mechanics and scapulohumeral rhythm.
💡 Pro Tip:
Avoid shrugging or “hiking” your shoulders during these exercises. If you feel the work in your neck, your upper traps are compensating. Focus on slow, controlled movement and keeping the shoulders down and relaxed.
Stronger scapula = better posture, better performance, and less pain. 🙌
