How I Fixed My Winged Scapula
Introduction
Hey everyone, it’s Coach Melanie here! Today, I want to share a personal story about overcoming a challenge that held me back in both daily life and training: my winged scapula. If you’ve ever noticed your shoulder blade sticking out more than it should, you know how frustrating (and uncomfortable) it can be.
My Backstory
When I was 18, I got my first job working in a deli. The meat slicers were designed for right-handed use, so I spent 5–8 hours a day, five days a week, working mostly with my right arm. Around the same time, I had just started my fitness journey in the gym.
What I didn’t realize was that this created a serious imbalance in my body. My right side became much stronger and more engaged than my left, and over time that imbalance caused my left scapula to wing out. It wasn’t just an aesthetic issue- it affected how I moved, trained, and felt in everyday life.
The Solution: Targeted Training
Instead of ignoring the problem, I decided to correct it. The key was retraining my left side and strengthening the stabilizing muscles that support the scapula, especially the serratus anterior. Here are the two most effective exercises I used consistently:
- Single-Arm Isometric Punch Holds
This mimicked the repetitive slicing motion I did at work and helped my left arm “catch up” to my right in terms of activation and stability.
How to do it:
- Stand facing a padded wall or punching bag.
- Push one fist into it with as much force as you can for 10 seconds.
- Keep your elbow straight, engage your core, and let your shoulder blade glide forward naturally.
- Relax and repeat for 5–10 reps.
- Banded Scapular Protraction
This exercise directly targeted my serratus anterior, which plays a huge role in keeping the scapula flat against the rib cage.
How to do it:
- Anchor a light resistance band at chest height and face away from it.
- Hold the band in one hand, arm extended straight in front at shoulder height.
- Brace your core, depress your shoulder slightly, and push your arm forward—allowing the scapula to slide around your rib cage.
- Pause at full protraction, then slowly return to the starting position.
Conclusion
Through consistent effort, patience, and these targeted exercises, I was able to correct my winged scapula and the best part is, I came out stronger and more balanced than ever.
If you’re dealing with the same issue, know this: it can be fixed. It just takes the right approach, balance in your training, and consistency. And you don’t have to figure it out alone—this is exactly what I help my clients with every day.
If you want guidance tailored to your body, your imbalances, and your goals, I’d love to help. Click ‘Join Now!’ below and let’s start building a stronger, pain-free foundation together!
