The video discusses scapular winging, a condition where the shoulder blades protrude from the back, causing poor shoulder mobility and potential pain. The host, Vince, explains that this issue is often due to a muscle imbalance, specifically a weakened serratus anterior muscle. He presents three exercises to strengthen this muscle and improve scapular stability:
1. Wall Slide: Stand with your back against a wall and your elbows at a 90-degree angle. Press your elbows into the wall, squeezing your shoulder blades together, and then slowly slide your elbows up the wall while keeping your shoulders down.
2. Scapular Push-Ups: Perform a push-up, but instead of lowering your body, focus on pushing your shoulder blades together and then releasing. Repeat for 10-15 reps.
3. Resistance Band Scapular Push-Ups: Use a resistance band to add extra force to the scapular push-up exercise. This will help strengthen the serratus anterior muscle and improve scapular stability.
Vince emphasizes the importance of consistent practice and patience, as scapular winging is often a long-standing issue that requires repeated exercise to correct.
Here are the key facts extracted from the text:
1. Scapular winging is when the shoulder blades stick out from the back.
2. Scapular winging is caused by a muscle imbalance.
3. The shoulder blade is supposed to sit flush against the ribcage.
4. The serratus anterior muscle is responsible for pulling the shoulder blade against the ribcage.
5. The serratus anterior muscle runs under the lat muscle.
6. Scapular winging can cause bad shoulder mobility and shoulder pain.
7. Three exercises can help fix scapular winging: wall slide, scapular push-up, and scapular push-up with resistance band.
8. The wall slide exercise involves sliding the elbows up against a wall while keeping the shoulders down.
9. The scapular push-up exercise involves engaging the scapula by pushing the middle of the back up as high as possible.
10. Adding a resistance band to the scapular push-up exercise can increase the difficulty and effectiveness of the exercise.
11. Consistently doing these exercises can help teach the serratus anterior muscle to activate and reduce scapular winging.
12. It may take time and consistent effort to fix scapular winging, as it is often a long-standing issue.