🦅 Scapular Winging 🦅
🔥First off, scapular winging is normal, extremely normal, and usually it’s not something that needs to be addressed ...that is, unless the person is having pain or other impairments due to the winging, or if there is damage to the long thoracic nerve.
🚩The scapula is controlled by 3 main muscles: upper trap, lower trap and serratus anterior, & all of these work together to help rotate the scapula upwards when elevating the humerus (moving the arm overhead). This relationship is often referred to as the “scapulohumoral rhythm.”
🚩When there is an imbalance between the muscles attached to the scapula, this interferes with the biomechanics of the shoulder and can lead to many compensations causing pain and injury.
❗️Although there isn’t a one size fits all protocol for scapular dysfunction, working on the low/mid trap, serratus & the external rotator cuff tend to help most people!
Here’s an example of 6 exercises to help!
1️⃣ 1/2 Kneeling Overhead Press at Wall
2️⃣ Supine Pull Aparts on Foam Roller
3️⃣ Weighted Angels on Foam Roller at Wall
4️⃣ Powerband Pullover
5️⃣ Crossbody Tricep Extension
6️⃣ Chest Supported “A” Raises
This is a great way to begin strengthening & retraining scapular mechanics and can easily be modified to make it easier or harder depending on the patient.
‼️Disclaimer: this is NOT medical advice and like I said, many people have scapular winging and it’s not something that needs to be “fixed”. If you are wondering if these exercises are right for you ask your healthcare professional.‼️
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⬇️Post questions or comments below!⬇️
The Physio Fix
Now offering personal training/chiropractic care too! Call us today, and let's get you moving.
At The Physio Fix, our goal is to provide top quality, affordable, 1-on-1 physical therapy services - we offer in person in Phoenix, AZ, virtually & template program for accessibility! At The Physio Fix, our goal is to provide top quality, affordable, accessible physical therapy services to anyone, anywhere, at any time. We use a comprehensive initial assessment to identify impairments in mobility
08/15/2026
I’m sure you’ve heard of anterior hip impingement, but have you heard of posterior hip impingement???
It’s a literal pain in the butt 😂
Symptoms typically include pinching / grinding / discomfort in the back part of the hip with various activities that require end range hip extension, abduction or external rotation (or the combination of these!) due to reduced joint space between the ischial tuberosity and lesser trochanter of the femur
↪️side note: this is also called as ischialfemoral impingement
If this is a chronic problem, I typically also see the following compensations during walking due to reduced hip extension:
😟⬆️ rotational movement at the pelvis
😟⬆️ lumbar extension
😟⬇️ ankle dorsiflexion
These compensations can contribute to other issues like back pain, SI joint problems, sciatica, gluteal / hamstring tendinopathy, ankle mobility restrictions and so on.
The goal of Physical Therapy here is to restore as much mobility as we can to the hip and ankle ➕ improve stability of the lumbosacral/pelvic region and strengthen the entire hip joint.
Some exercises to help:
1️⃣ Powerband Assisted 1/2 Kneeling Hip Flexor Mobilization
2️⃣ Wall Pressing Split Squats
3️⃣ Hip Flexor Roll Backs
4️⃣ Sartorius Stretch
5️⃣ Prone Hip ER Lift Offs
6️⃣ Incline Ankle rocks
7️⃣ Prone Hip IR with Band
8️⃣ SL RDL + March
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Disclaimer: Rehab is always individualized to each patient. Please consult a healthcare professional before doing these. If you need more guidance, feel free to schedule an online appointment with us so we can get pinpoint YOUR specific problem and give you a plan to start feeling better ASAP 😊
08/12/2026
⁉️ Shoulder Instability ⁉️
🔺The shoulder is a complex joint, requiring a combination of multidirectional mobility, stability, and strength. When addressing shoulder instability, my goal is to challenge the shoulder in a variety of ways.
🔻Rehab varies person to person, but in my opinion, the ultimate goal should place emphasis on movement & education. Manual therapy is a great tool to utilize for pain mitigation, but overtime should be faded out in order to build autonomy.
🔴 Here are 5 exercises I like to use to improve shoulder stability which focus more on strengthening the posterior shoulder and rotator cuff:
1️⃣ Stability Ball Y to W’s
2️⃣ KB Arm Bar
3️⃣ Bird Dog + Press into Wall
4️⃣ Side Plank + ER
5️⃣ 1/2 Kneeling Press to Windmill
❓What does your rehab look like❓
💯 Tag someone who could use these exercises!
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