Step-By-Step Exercises To Fixing Your Winging Scapula | Part 1

By Dr Ken Nakamura+

How To Fix Your Winging Scapula | Best Toronto Chiropractor

Do you have a winging scapula?


Would you like to know how to fix your winging scapula?


Here is the step by step method for fixing your winging scapula.


Fixing Your Winging Scapula

To fix your winging scapula you need to fix the forward rotated shoulder. This involves stretching your  lats (lattismus dorsi), pec major, pec minor and subscapularis,

Step 1: Stretch your Lats

  • Reach up with both hands and bend to the side. You can get an even better stretch if you rotate your lower back toward the side you are bending.

Step 2: Stretch your Subscapularis


  • Take a broom handle and bring your arm back like you are a baseball pitcher or cricket bowler into external rotation.

Step 3: Stretch Your Pec MinorHow to Improve Posture: Pectoralis Minor Stretch Toronto Chiropractor

  • Bring your arm out to your side with your elbow bent 90 degrees like the picture above.


Step 4: Stretch your External Rotators



  • Your shoulder external rotation job goes to two muscles. They are the teres minor and infraspinatus. They are right on your shoulder blade.
  • You can stretch these two muscles by moving your hand onto your hip like the picture above and bringing your elbow forward with your other hand.
  • Hold for 30-60 seconds. Don’t overdo this exercise once it’s loose.


In the next article, we’ll go over more exercises to help you eliminate that winging scapula by strengthening the serratus anterior.


Hope that helps your winging scapula. These exercises are designed to help most people with a shoulder blade that sticks out but they may not apply to your specific situation as you may have other issues that either slow down or entirely prevent you from getting better with these exercises and the follow-up article.


Tell us what you think in the comments below and like us on Facebook. This Toronto Downtown Chiropractor will answer all questions in the comments section.



Dr Ken Nakamura

Who is Dr. Ken? I’m a father, spouse, chiropractor, and I love what I do! I created Bodi Empowerment to bring you and everyone-else safe and effective methods for self-treatment by basing my articles on research to everything I can. Still many parts will be based on 18 years of experience, seminars, and collaboration with other health experts; which means you will get opinions as well. Sometimes my articles won’t agree with what is currently accepted, but I am not here to please everyone. I’m here to empower you through the knowledge that I give you. Dr. Ken works at Rebalance Sports Medicine in downtown, Toronto.

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