A deep-dive guide on how to fix scapular winging A.K.A winged scapula, improve shoulder internal rotation, & reduce shoulder pain.
Link to blog post: [ Ссылка ]
Time Stamps:
Scapular Winging Defined 02:16
Why It Happen & What Muscles Are Involved (Biomechanics) 05:09
Why Scapular Winging Matters 06:23
How To Self-test for Scapular Winging 08:40
How To "Fix" Your Scapular Winging 11:46
Self Massage Routine 15:20
Ribcage Repositioning Exercises 20:20
Scapular Winging Exercises 25:33
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#improveshoulderinternalrotatoin #scapularwingingexercises #posturalrestorationexercises
0:00 Introduction
0:49 My Shoulder Pain & Scapular Winging
2:18 What Is Scapular Winging?
3:08 Damaged or Impinged Long Thoracic Nerve
3:54 Poor Posture & Decreased Muscle Leverage
5:10 Tight Muscles, Posture & Biomechanics
6:24 Is Scapular Winging Actually a Problem?
8:42 Self-testing For Scapular Winging & Shoulder Internal Rotation
8:54 Posture Assessment Posterior View
9:35 Apley's Scratch Test
11:48 How To Fix Scapular Winging & Shoulder Internal Rotation
13:43 Exercise Programming
15:23 Self Massage Techniques
15:47 Self Massage Anterior Ribcage
17:15 Self Massage Posterior Ribcage
19:08 Bonus! Self Massage Serratus & Lats
20:21 Repositioning Exercises
21:34 Banded Posterior Expansion Common Mistakes
22:54 Bear Position Breathing Common Mistakes
25:06 Supported Squat Hold Common Mistakes
25:35 Strengthening Exercises
27:02 Seated Wall Slides Common Mistakes
28:40 Rough Country Bear Crawls Common Mistakes
31:31 Off-set Bear Push-up Common Mistakes
How I Fix Scapular Winging with Shoulder Internal Rotation
Теги
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