#Scapular Control

Scapular control = everything. Pain between your shoulder blades? Discomfort, fatigue… that “crusty” stiff feeling? Lack of mobility? Your scapula probably isn’t moving well so your body compensates. Upper trap takes over. Serratus goes missing. Lower trap naps. Why this happens: • Weakness or imbalance in surrounding muscles • Tight/shortened chest • Poor breathing patterns Follow for more

Here’s the key to fixing scapular winging that takes into account all the important variables that influence it ✅💪🏼 If you want a comprehensive approach to fixing shoulder mobility and pain, check out my No B.S. Guide To Shoulder Health! Link in bio. Alternatively, if you’re a personal trainer, coach, or physical therapist, registration for my February 2026 Live Biomechanics Course is now open! This course is my single best product and will teach you how to assess, understand, and fix cases like this. Link to learn more in my bio. Credit to @anatomy.of.motion for the shoulder anatomy visual. This exercise is a modified @posturalrestoration drill

Scapular control & stability💪 . . Being able to move joints independently is extremely important, even more important is having full control over that joint. This scapular pull up is an awesome exercise to build stability through your shoulder joint & gain control over that joint. You are raising (elevation) and lowering (depression) your scapula in isolation, which takes awareness and control. It’s also a great warm up exercise for activating your lat muscles. . . Start moving your body smarter and add in drills like this to enhance your shoulder stability & build some scapular control. This will help your lifts 💪 . #shoulderstability #scapularcontrol #scapularpullups #shoulderhealth #trainsmart #strengthcoach

🚨Open Me🚨 If your shoulder blade lifts off your rib cage during movement (aka scapular winging), you’re dealing with a loss of scapulothoracic control… often due to underactive or poorly sequenced serratus anterior and deep core stabilizers. The serratus anterior plays a key role in keeping the scapula “hugged” to the rib cage during overhead motion, pushing, and pulling. When it’s not firing properly, you’ll see: 🔻 Poor shoulder stability 
🔻 Decreased overhead strength and pain
🔻 Increased risk of impingement or rotator cuff issues In this drill, I’m using a resistance band looped around my shoulder to provide tactile feedback. This not only increases proprioception, but it also activates the serratus in the exact line of force it functions in facilitating scapular protraction and upward rotation. ✅ Great for early-stage motor control
✅ Reinforces scapular stability under light load
✅ Builds the neuromuscular connection between the rib cage, core, and shoulder girdle Pro Tip:
Add a full exhale at the end of each rep to further engage the deep core and lock the ribcage into position. The ribcage and scapula work together! 
*If you have been struggling with shoulder pain shoulder or your scapula wings out during lifts, this is your sign to stop chasing more banded rotator cuff work and start fixing it at the root cause! 

**Comment “Shoulder Fix” below or DM me to build bulletproof shoulders together. #shoulderpainrelief #shoulderexercises #shoulderrehab #scapular #shoulderpain #scapularwinging

You guys know I’m a sucker for the scapular control 😌 Had to give this challenge a go! Hope everyone is enjoying a beautiful weekend ✨ #scapula #challenge #pullup #gymmotivation #movementismedicine

🚨SO many shoulder issues would improve by fixing these 2 things…(✅Get my step-by-step program on Sale today in @theptinitiative profile link) — ➡️After evaluating and treating so many shoulder issues, I realized there were 2 issues that keep showing up. —- ✅Poor scapular control (or awareness) and a lack of shoulder internal rotation mobility. —- Once we began improving both of these things, people would start to notice improvement for the first time in months or even years. -— I’m not claiming to have the magic cure for all shoulder problems here, but I do want to share with you some common biomechanical issues that can have a big impact on your recovery. — In this video I’m walking you through what those two issues look like, and 3 exercises you can to do to get started fixing them. — ✅📋Need a proven, step-by-step program to follow to fix your shoulders for good? Get started on my Shoulder Blueprint program in @theptinitiative profile link! —- #shoulderpain #uppertraps #shouldermobility #rotatorcuff #shoulderimpingement #pt #physio #injuryprevention #theptinitiative

Scapula stability. Been sharing this exercise (Prone Y-Raises) several times for the past 3 years (that’s how much I love it), but have never actually shared how to perform it correctly. Here is the most important key points: ✅ Arms in a Y position. ✅ Elbows fully straight. ✅ Shoulders fully extra-rotated. ✅ Scapula depressions (shoulders down) ✅ Lifts up, hold for 2 sec, and repeat for reps. 👉 The reason for the rotation of the shoulders is to involve the rotator cuff and improve shoulder and scapula stability. Think of the thumb pointing upwards. There is a tendency to loose this as we raise the arms. Fight it. 👉 The reason for scapula depression is engagement of the lower traps. Can also be done with scapula elevation for other purposes tho. 👉 Slight bent of the arms won’t kill you, but keeping them fully straight makes it more effective for emphasizing the muscles around the scapula. 👉 I do 2-3x 2/3x per week at the end of my workouts for 10-15 reps + 10 hold on the last rep. This could change based on your goals. Hope this helps! Any questions below. With Love, Gabo

💥 Scapular Strength💥 - 🔥 Check out this simple but effective way to light up your upper back and shoulders! - ⬆️⬆️⬆️ If you want to grab this resistance band set from @team4kor, click the LINK at the top of my page @dr.caleb.burgess and use code: DRCB10 for 10% off your order - 🎯 A strong and healthy shoulder girdle requires adequate mobility, coordination, and strength of the rotator cuff and scapular muscles, which must work in concert with the primary movers of the shoulder (deltoids, pectorals, lats, etc) for strong and efficient movement - 📱 If you need an individualized plan to help you out with your SHOULDER(s) or any other injury/painful area, tap on the 🔗 link at the top of my page @dr.caleb.burgess to apply to work with me 1-on-1 - ⁉️ Questions? Comments? Send me a message or leave a comment below ⬇️⬇️⬇️

Why does an immobile scapula create shoulder pain? . To raise our arms high, the scapula needs to glide across the rib cage in a rotation-like motion. . This movement is primarily driven by the serratus anterior and opposed by the levator scapulae and rhomboid muscles. . The levator is a tonic muscle, meaning that if it's not exercised enough, it becomes overly tight. The rhomboids are generally content with this tightness because it makes their job easier. . Unfortunately, this compromises the movement of the scapula, and without it, our shoulder joint must operate in an exaggerated range of motion, which leads to pain. . . #anatomy #muscle #shoulderpain #scapula #scapularmobility #scapularstability #levatorscapulae #serratusanterior #rhomboidmajor #rhomboids #rhomboidminor #biomechanics

Scapular dyskinesia, abnormal mobility and/or function of the scapula. The scapula is a key part of the upper bodys kinematic chain and is a vital component of shoulder movement and health. Normal scapular biomechanics can be altered either by inappropriate patterns of muscle activation (too slow or too fast) or inappropriate force of muscle contraction (too strong or too weak). Many muscles acting in different directions influence the scapula, and it is to be understood that the timing and force of muscle activity DICTATES IT’S MOVEMENT. It’s all about timing. And timing + activation will immensely dictate muscle development. With my patient Monique, we have been focusing on activating and strengthening her serratus anterior and rotator cuff to stabilize the back/shoulder and correct the timing of muscular activation to prevent her scapula from winging during facepulls. Even in as little as a month we were able to completely re-wire her motor programming for facepulls and make it a completely different and more efficient movement!! If you have ever been told, noticed or feel your scapular biomechanics are abnormal or looking to learn more and prevent shoulder injuries please click my physical therapy link in my bio and we can schedule a visit to assess your mechanics! • • • • • #scapula #scapulardyskinesia #scapularwinging #posteriordeltoid #reardelt #facepulls #facepull #movement #biomechanics #physicaltherapy #physicaltherapist #movementquality #rotatorcuff #serratusanterior #bodybuilding #themeccagym

💥 Fix Scapular Winging — Build Serratus Control That Actually Sticks 💥 If your shoulder blade sticks out, shakes, or won’t stay flush to your ribcage, your serratus anterior isn’t pulling its weight. Winging isn’t just how it looks — it’s a loss of control, and it shows up in every press, reach, and lift. This sequence wakes the serratus up and teaches the scapula to stay anchored, stable, and strong. Flat blade. Stronger shoulder. Why this works: • Activates the serratus anterior to keep the scapula flush • Improves control during reaching and loading • Reduces instability, shaking, and winging • Builds a stronger base for pressing and overhead work • Restores clean scapular movement without compensation The drills 👇 1️⃣ Banded Wall Clocks — challenges the scapula to stay stable while reaching in multiple directions. 2️⃣ Banded Bear Crawls — forces serratus engagement under load and builds real-world stability. 3️⃣ Janda Wall Crawl — teaches smooth upward rotation and proper scapular timing. 4️⃣ Ball Serratus Activations — directly targets the serratus to correct winging at its source. Winging doesn’t fix itself with random exercises. You fix it by teaching the shoulder blade how to stay in place while the arm moves. Control the scapula. Everything else gets stronger. ✅ Save this for later ✅ Share with someone whose shoulder blade sticks out ✅ Don’t forget to follow for more helpful tips ✅ Want to learn how to fix your shoulder pain for life? DM me the word “PAIN” and I’ll send you a free shoulder-pain fix demo! ⁉️ Join our Facebook group “NTS Shoulder Pain Relief Method” for exclusive videos, direct support, and a FREE shoulder guide! #scapularwinging #shoulderrehab #serratusanterior #painfreeshoulders #scapularcontrol