(#6) Serratus Anterior Rehab Exercises

Serratus Anterior Muscle

The serratus anterior is a muscle located on the side of the chest, which is responsible for stabilizing the shoulder blade (scapula) and helping with movements such as reaching, pushing and pulling. Weakness of the serratus anterior can lead to a variety of shoulder problems, including winged scapula, shoulder impingement, and rotator cuff injuries.

There are several factors that can contribute to the weakness of the serratus anterior, such as poor posture, lack of physical activity, and overuse of the shoulder muscles. When the serratus anterior is weak, the scapula can become unstable and move abnormally, which can cause irritation to the surrounding muscles and tendons, resulting in pain and discomfort.

Strengthening exercises for the serratus anterior can help improve shoulder stability, reduce the risk of injuries, and enhance overall shoulder function. In this article, we will discuss eight exercises that can be effective for strengthening the serratus anterior, along with video links to demonstrate proper form and technique.

1. Push-Up Plus: The push-up plus is an excellent exercise to target the serratus anterior. It involves a regular push-up with an added protraction movement at the top of the push-up, which engages the serratus anterior. To perform the push-up plus, follow these steps:

• Start in a high plank position with your hands shoulder-width apart and your feet hip-width apart.

• Lower your body to the ground, keeping your elbows close to your sides.

• Push your body back up, and as you come up, protract your shoulder blades, pushing them away from each other and rounding your upper back.

Here's a video demonstrating the push-up plus: https://www.youtube.com/watch?v=htT6n0LrDfM

1. Scapular Wall Slides: Scapular wall slides help improve scapular mobility, which is essential for proper shoulder function. This exercise targets the serratus anterior and other muscles involved in scapular movement. To perform scapular wall slides, follow these steps:

• Stand with your back against a wall, with your feet about hip-width apart and your arms straight out in front of you.

• Slide your arms up the wall until they are overhead, keeping your elbows straight.

• Then, slide your arms back down to the starting position, retracting your shoulder blades and keeping your elbows straight.

Here's a video demonstrating scapular wall slides: https://www.youtube.com/watch?v=gGHy_Jkmj5g

1. Dumbbell Pullover: The dumbbell pullover is a great exercise to target the serratus anterior, as well as the latissimus dorsi and chest muscles. To perform the dumbbell pullover, follow these steps:

• Lie on a bench with your feet flat on the ground and your head hanging off the end of the bench.

• Hold a dumbbell with both hands, with your arms straight above your chest.

• Slowly lower the dumbbell behind your head, keeping your arms straight.

• Bring the dumbbell back up to the starting position, engaging your serratus anterior as you lift the weight.

Here's a video demonstrating the dumbbell pullover: https://www.youtube.com/watch?v=CHJrqTpiTBo

1. Shoulder Protraction with Resistance Band: The shoulder protraction with resistance band is an effective exercise to isolate the serratus anterior. To perform this exercise, follow these steps:

• Attach a resistance band to a stable anchor point at shoulder height.

• Hold the resistance band with both hands, with your arms straight out in front of you.

• Keeping your arms straight, protract your shoulder blades, pushing your hands away from your body.

• Then, slowly release back to the starting position.

Here's a video demonstrating the shoulder protraction with resistance band: https://www.youtube.com/watch?v=FYwA0hyEtKQ

1. Standing Cable Wood Chop: The standing cable wood chop is an exercise that targets the serratus anterior, as well as the obliques and other core muscles. To perform this exercise, follow these steps:

• Stand with your feet shoulder-width apart, with a cable machine to your side.

• Hold the cable with both hands, with your arms straight out in front of you.

• Pull the cable down and across your body, rotating your torso as you do so.

• Then, bring the cable back up to the starting position, engaging your serratus anterior as you lift the weight.

Here's a video demonstrating the standing cable wood chop: https://www.youtube.com/watch?v=keGv_ha-2xs

1. Wall Angels: Wall angels are a great exercise to improve scapular mobility and strengthen the serratus anterior. To perform wall angels, follow these steps:

• Stand with your back against a wall, with your feet about hip-width apart and your arms at your sides.

• Slowly raise your arms overhead, keeping your elbows and wrists in contact with the wall.

• Then, slowly lower your arms back down to the starting position, keeping your elbows and wrists in contact with the wall.

Here's a video demonstrating wall angels:           https://www.youtube.com/watch?v=yyX9INbBcP0

1. Swiss Ball Push-Ups: Swiss ball push-ups are a challenging exercise that targets the serratus anterior, as well as the chest and triceps muscles. To perform Swiss ball push-ups, follow these steps:

• Place your hands on a Swiss ball, with your feet on the ground behind you in a plank position.

• Lower your body towards the ball, keeping your elbows close to your sides.

• Push your body back up, engaging your serratus anterior as you do so.

Here's a video demonstrating Swiss ball push-ups: https://www.youtube.com/watch?v=4uV7dX6RmBE

1. Prone I-Y-T: The prone I-Y-T is an excellent exercise to target the muscles of the upper back, including the serratus anterior. To perform prone I-Y-T, follow these steps:

• Lie on your stomach on a bench, with your arms straight out in front of you, forming the letter "I."

• Raise your arms up, forming the letter "Y," then lower them back down.

• Next, bring your arms out to the side, forming the letter "T," and lower them back down.

Here's a video demonstrating prone I-Y-T:         https://www.youtube.com/watch?v=WUqJyvky1_4

In conclusion, strengthening the serratus anterior is crucial for maintaining proper shoulder function and preventing injuries. The eight exercises discussed in this article can help improve serratus anterior strength and mobility. Remember to start with lighter weights and gradually increase the resistance as you get stronger. It's also important to maintain proper form and technique throughout each exercise to avoid injury.