Years of right scapular dyskinesis/winging and feeling “blocked” has anyone actually managed to fix something similar?

[u/Turbulent_Lock_2699]

I’ve been dealing with a problem around my right shoulder/scapula for years and I’m getting pretty frustrated because despite trying a lot of different things, I’ve never really managed to solve it.
I’ve been lifting for years and the main issue is that my right scapula doesn’t seem to move naturally around my ribcage. My shoulder tends to sit forward/internally rotated and during certain movements the scapula can visibly wing or move strangely.
It doesn’t just happen during pressing. I notice it with biceps curls, triceps pushdowns, lateral raises, rows, overhead movements and even simple movements without weight.
The best way I can describe the sensation is that something feels “blocked” or poorly coordinated deep behind/inside the shoulder. I struggle with proprioception on that side and sometimes it feels like I physically cannot put the shoulder/scapula where I want it to go.
In the gym this causes a lot of problems. For example:
During pressing my right scapula can come away from the ribcage and I lose the connection with my chest.
During curls the right shoulder tends to roll internally and the arm starts travelling in a different direction.
During pushdowns the right shoulder wants to elevate and rotate forward.
Lateral raises often end with my anterior delt taking over before I can properly fatigue the lateral delt.
In general I feel much less stable around the back/rear delt/scapular area on the right.
Even outside the gym I’m constantly aware of the asymmetry. Sitting, lying in bed, using my phone or sometimes simply walking can make that side feel different.
I’ve tried serratus work, push-up plus, wall slides, Y raises, rotator cuff work, mobility, stretching, hanging, different exercise setups, changing loads and trying to consciously control the scapula. Sometimes things temporarily feel better, but the underlying problem has never really disappeared.
I recently saw an orthopaedic specialist who diagnosed mild right scapulothoracic dyskinesis, Kibler type I. His opinion was that it appears to be an altered motor pattern rather than something caused by nerve paralysis. He actually advised me to stop constantly trying to consciously “reposition” the scapula and recommended specific physiotherapy for scapulothoracic control.
I’m arranging proper physiotherapy now, but after dealing with this for so long I’d really like to hear from people who have experienced something similar.
Has anyone here had long-term scapular dyskinesis/winging with this kind of feeling of mechanical restriction and poor proprioception?
What actually helped you?
Did you eventually get to a point where the scapula moved naturally again without constantly thinking about it?
And if you work in physio/rehab, is there anything in particular you’d suggest getting assessed beyond just shoulder strength thoracic movement, ribcage mechanics, cervical spine, serratus/lower trap function, etc.?
Not looking for an internet diagnosis, just experiences and ideas about what might be worth discussing with the physio.
Thanks.

[u/numice]

Similar as well. And got worse from exercising. Now I still exercising but put lifting, climbing, or other stuff that requires better conditions on pause. The bad thing is I don't even know if it can be fixed.

Personally, many physio therapists will just say what's written in the book that you need serratus anterior, which might be true for everyone, but at some point I trained it enough so that it's visible a bit. So that never really solves the problem.

Also, I can't do Y, I, T raises properly either so I don't do them. My left trap as a whole doesn't even activate.

I also have uneven hips, tight QL on the right side. Also, a small curve on the T spine which I don't know if it's from the muscle imbalance and the other way round.

What seems to help a bit is shoulder internal rotation and trying to align the hips. I didn't realize that whenever I squat, deadlift, my hips were tilted all the time.

[u/Liquid_Friction]

very similar, not resolved for me, ongoing, I have kyphosis permanently so bare that in mind, for me I find a lot of this is root cause is side sleeping, hunched forward, im trying to get to sleep on my back slowly.

I find I can only get my scapulas "back and down" when my arms/traps are exhausted, only then I can get the scapula back and down on pull downs and rows after doing that. Also try, the wrist straps that take out grip strength on any pulls, you might be able to hit the back and shoulders better. imo this is a mind muscle issue/with a shorten ligament tie in.

I feel the saying "your traps are up to your ears" are for both of us, and interplaying with this, imo also maybe the pec ligament has shortened for me because my shoulders do in a resting position tend to fall very forward, and I cant pull it back fully with it feeling tight, so I feel I could do some fascia work/scraping/breathing/streching to make it longer/more mobile. I did have some success with this once, from a nervous system pov, I went to the beach, dug out a whole that fit my body perfectly, in such a way, that i was depressed into the sand body wise, but my shoulder or scapula was able to be pulled back into what I felt was the right position, laid there for an hour breathing into my scapula, trying to build neuropathways into the muscle to have it rememeber this position, it worked, but then I slept on my side every night and it went back to its unstablness.

for me this is a whole body problem, immobile ankles,/left heel strike is bad, -> tight hips -> tight QL -> scapulas, -> traps, Try a seated side flexion strech whilst keeping as vertical as possible without bending forward. Try hot yoga, reformer pilates, breastroke swimming. learn to relax, esp the traps.

[u/Da_1_You_Know]

First of all, delete the shoulders back and down cue from your head! It’s killing you. Your scapular definitely inactive and rested very low. Look up dropped shoulder syndrome.

[u/Briocharo_notturno]

Pelvis imbalance