What Are 7 Proven Scapula Alata Exercises for Relief?

When someone raises their arm, have you ever seen a shoulder blade that sticks out like a little wing? That’s what a scapula with wings looks like. It happens when the muscles around your shoulder blade aren’t strong enough or don’t work well together. The good news is that certain movements can help fix it. Scapula alata exercises are what these are called. They help the shoulder move normally again.

Let’s understand it step by step — in very easy words.

What Is Scapula Alata?

Your shoulder blade (scapula) is supposed to lie flat on your back. It helps you lift, push, and pull things easily. When the muscles that hold it in place become weak — especially the serratus anterior — the shoulder blade starts to pop out. This looks like a “wing” on your back.

Doing scapula alata exercises makes these weak muscles stronger. The stronger your muscles get, the better your shoulder moves.

Why Do Scapula Alata Exercises Help?

Think of your shoulder like a team. When one player (muscle) stops helping, the rest must work too hard. This makes your shoulder sore, tired, and stiff. Exercises bring that weak player back into the game. They make your muscles strong and balanced again.

That’s why doctors, physiotherapists, and even an exercise physiologist often suggest doing scapula alata exercises every day.

Before You Begin

Before you do these movements, keep these things in mind:

• Take it easy and slowly.
• If you feel sharp pain, stop.
• Don’t just move your arm; move your shoulder blade too.
• Do them in front of a mirror if possible to check your form.

Now, let’s learn the 7 proven scapula alata exercises for relief.

1. Wall Push-Up Plus

This is one of the best scapula alata exercises to wake up your serratus anterior muscle.

How to do it:

1. Stand facing a wall, arms straight and palms on the wall.
2. Keep your body straight like a plank.
3. Slowly bend your elbows and bring your chest close to the wall.
4. When you push back, push your shoulder blades forward — as if trying to reach the wall.
5. Do this movement 10–15 times.

This simple move is powerful because it directly targets the weak muscle that causes scapula alata.

2. Scapular Squeeze

This helps the muscles between your shoulder blades get stronger.

How to do it:

1. Stand up straight or sit down.
2. Gently pull both shoulder blades together.
3. Hold for five seconds, then let go.
4. Do this 10 to 15 times.

If you do this every day, you’ll see that your shoulders are straighter.

3. Punches with a resistance band

Using a resistance band is a fun way to make scapula alata exercises harder.

How to do it:

1. Attach a resistance band behind you (to a wall or pole).
2. Hold the band handles.
3. Step forward and “punch” straight ahead.
4. As you punch, stretch your arm fully and push your shoulder blade forward.

Do 10 punches on each side. This exercise works like a pedal exerciser — small and simple, but very effective in strengthening your arms and shoulders.

4. Serratus Wall Slides

This move strengthens the lower part of your shoulder blade muscles.

How to do it:

1. Stand close to a wall.
2. Place your forearms on the wall, elbows bent at 90 degrees.
3. Gently slide your arms up while pressing your shoulder blades forward.
4. Slide back down slowly.

Do 10–12 times for best results.
When done regularly, scapula alata exercises like this help your wings “fold in” again.

5. Shoulder Blade Push-Ups

This looks like a normal push-up, but it’s focused on your shoulder blades.

How to do it:

1. Get into a push-up position (knees or toes).
2. Keep elbows straight.
3. Drop your chest slightly so your shoulder blades come together.
4. Then push the floor away so your blades move apart.

Do 10–15 reps.
If it’s hard, you can do it on the wall first — just like in Buff Muff Exercises, which focus on slow and controlled movement.

6. Arm Raise with Band

This exercise strengthens the front and side shoulder muscles that help control your shoulder blade.

How to do it:

1. Step on one end of a resistance band.
2. Hold the other end with your hand.
3. Slowly raise your arm forward to shoulder height.
4. Hold for 2 seconds, then lower.

Do 10 reps for each arm.
As an exercise physiologist would say, slow and controlled movements are the secret to building real strength.

7. Wall Angels

This last one improves your posture and keeps your shoulder blades flat.

How to do it:

1. Stand with your back and head against a wall.
2. Put your arms up like a “goalpost.”
3. Slide your arms up and down slowly, keeping them touching the wall.

This helps train your shoulders to move in the right path.

Adding tools like a leg exerciser for your lower body can also help improve balance and total strength. When your whole body is strong, your shoulders work better too.

Bonus Tip: Do your scapula alata exercises together.

Don’t try to get them all done at once. In the morning and evening, it’s better to do a few scapula alata exercises. This keeps your muscles working all day and helps them remember how to move the right way.

Your shoulder will feel lighter, smoother, and more comfortable soon if you stay patient and practice every day.

Things You Shouldn’t Do

1. Moving too quickly—Slow movements give you better control.
2. Shrugging your shoulders — will help you relax your neck.
3. Not remembering to breathe—Always breathe in and out smoothly.
4. Doing it only once – You need to repeat these scapula alata exercises for several weeks to see changes.

Just like with a pedal exerciser, regular gentle use brings big results over time.

When to Ask for Help

You should see an exercise physiologist or physiotherapist if your shoulder still hurts or feels weak after doing these scapula alata exercises. They can see how you move and provide advice that is tailored just for you. They might also check for nerve damage or suggest alternative treatments.

FAQ’s

Last Thoughts

It takes time and patience to fix a winged shoulder but it can be done.
You teach your body how to move properly again when you do these scapula alata exercises every day.
Take it easy at first, keep going and celebrate every little step forward.

Your shoulder blade will thank you soon!