How can i fix the winging?

[u/Few-Bus4137]

Looking for advice on fixing scapular winging and shoulder posture. I do a lot of desk work and production shifts. Any specific stretches, strengthening exercises, or corrections recommended?

[u/Deep-Run-7463]

Yknow the drill where they use the foam roller against a wall and their forearms are pushing against it to work the serratus anterior?

Same approach but make it a tad easier at first.

Your intent is to gradually load the system while encouraging better front and back expansion of your ribcage up top.

I think in your case this strategy might help. First position to use would be having your elbows opened wide and palms flat on a table in front of your chest while seated. Push yourself away without excess hunching. Stop before you feel the front chest area compressed. Learn to breathe so that your front and back ribs both can expand.

Next try the same but with the foam roller against the wall. Then try it in Quadruped but elbows on ground (inverted helps move expansion up top).

Edit. There is a link to the pelvis-sacrum here too. Since your lower back is compressed pushing your guts forward, you might wanna work on your pelvis too. That posterior expansion needs to travel all the way down to the lower back ribs while delaying a descent against gravity. A good start would be a quarter wall sit.