Start seated with your legs extended in front of you. It’s a large muscle that wraps around the outside of your rib cage and attaches beneath your shoulder blades. Basic stretches can help alleviate tightness and preserve or improve mobility. Difficulty: low. The Serratus Anterior and Erector Spinae are good muscles to be beware of and to add into your stretching routine as this can majorly improve bad posture. The serratus anterior is a key muscle involved with the performance of many overhead movements such as throwing a baseball, serving in tennis, and pressing a barbell overhead. King holds a Bachelor of Science in kinesiology from California State University, Hayward, and a Master of Science in exercise physiology from California State University, East Bay. To start, come on to your knees with your torso upright. Reach with your unaffected arm and grab the affected arm at the elbow and pull to assist the stretch. The serratus anterior muscle is capable of providing both a protraction and upward rotation force. Slightly … The Bathroom Stretch. Don't stretch beyond your body's capacity. 2018;97(40):e12515. It runs laterally around the rib cage, passes underneath the scapula to insert on its medial border. If your lower back is rounding, or your hips … Include jumping jacks to help stretch your serratus anterior dynamically. That’s where the serratus anterior comes in. This is accomplished by holding onto a stable object with the … In my clinical practice thus far, I have seen several different ways of testing the serratus anterior, but it is … Hold this position while breathing deeply for 20 to 25 seconds. Attempt to increase the intensity of the stretch with every rep. Holding an exercise band in your hands, raise your arms to shoulder level. Rest your right elbow on your right knee and lift your left arm up and over your head. Maximizing your serratus anterior activation, while minimizing the involvement of the pec minor. Hold one end of a towel in your right hand overhead with your arm straight, then bend your elbow so the towel hangs behind you along your spine. Talk about a full circle powerhouse of muscle!! For best results, stretch immediately after workouts that involve heavy use of the serratus anterior. Do not practice this stretch if you have a shoulder or wrist injury. Traumatic avulsion of the serratus anterior muscle in a collegiate rower: a case report. After a few moments, roll your shoulders the opposite direction. Bouncing or forcing the stretch can lead to injury. Stretching cold muscles can cause injury. Hold a weight in one … 2014;23(17-18):2525-31. doi:10.1111/jocn.12443, Feinberg JH, Radecki J. Parsonage-turner syndrome. Straighten your arms in front of you and stretch them over your head without arching your back. Stand with one foot in front of the other with both toes pointing forward. Place your right arm behind your back with the right elbow lightly... Doorway Stretch. What Does Your Serratus Anterior Do? Attempt to increase the intensity of the stretch with every rep. Don't stretch beyond your body's capacity. The serratus anterior is a set of muscles that is essential to proper shoulder positioning. Grab on to the strap. The serratus anterior acts to pull the scapula forward around the thorax. // Leaf Group Lifestyle, Carr JB, John QE, Rajadhyaksha E, Carson EW, Turney KL. Do the overhead stretch. Bridge Pose. Winged scapula caused by dorsal scapular neuropathy combined with suprascapular neuropathy: a case report. 1 If this muscle becomes weak or fatigued, it can lead to unwanted movement within the shoulder joint (excessive … The serratus anterior forms the medial wall of the axilla, along with the upper five ribs. Copyright © 2020 Leaf Group Ltd., all rights reserved. Warnings. Rest your hands on your knees. Stretch only to the point of light discomfort and hold that position without bouncing. How to Stretch the Serratus Anterior Crescent Side Bend. Side bending targets the serratus anterior. Dandasana (Staff Pose) Floor Push. 2014;6(1):4-11. doi:10.1111/sae.12033, Lee SY, Lee HD, Cho YS, Han SH. Effect of Exercise Position on Percent Changes in Serratus Anterior Muscle Thickness. Your serratus anterior muscle attaches on the upper eight to nine ribs and your shoulder blade. Have a partner gently and slowly press on your elbow, driving it backward. Repeat stretches up to four times on each side. Improve it: Stretching the TFL is the secret to improving your performance, say Robertson. Bend your right knee and place your foot on the ground. This modified side … It helps the shoulder blade to rotate upwards, so that you can reach any higher than shoulder level – hence, perform any ordinary day to day activity. Sports Health. When your arms are above shoulder-height, hold the position and squeeze your shoulder blades together. Sit in a comfortable cross-legged position. doi:10.1097/MD.0000000000012515, Mastrella Ade S, Freitas-junior R, Paulinelli RR, Soares LR. Bend your elbow and reach your hand down your back. Once you feel tension in the serratus, have your partner hold your elbow in this position for 20 to 25 seconds. The serratus anterior acts to abduct the scapula, or pull them away from each other. It looks similar to long talons or claws which is how it earned its name—after the sharp teeth of a saw! Do a partner-assisted lying serratus stretch. If you do not have strength and/or control of this very important muscle, it can lead to scapular winging. This pose is done in the prone position with a slight backwards bend contracting the … The serratus anterior is the most important muscle that facilitates an upward rotation of the shoulder blade. The serratus anterior also allows the scapula to move laterally. Upward Plank stretches and lengthens the serratus anterior. Lift your right arm up. Reach your left arm up your back and grab on to the strap. Sometimes called the boxer's muscle, the serratus anterior is heavily involved in stabilizing the arm and shoulder when you throw a punch. It is easy to palpate between the pectoralis major and latissimus dorsi muscles.In athletic bodies the muscle may be even visible to the naked eye along the ribs underneath the axilla. To start, sit or stand in a comfortable position. From a systemic perspective, the serratus plays a major role in shoulder positioning which can enhance lymphatic drainage. Lie down on a bed with your back flat. Due to its large role in stabilizing the scapula, inadequ… It is also the muscle that is known as the ‘Superhero Muscle’ because it is always drawn highly defined (below the pecs and in front of the armpit) on superhero’s such as Superman and Wolverine. As a personal trainer, he has been helping clients reach their fitness goals for more than a decade. Cow-Face Arms is a yoga stretch that helps to lengthen the serratus anterior and stretches the shoulders. Shoulder Elbow. Medicine (Baltimore). Stand up tall with a straight spine. Serratus anterior muscle (Musculus serratus anterior) The serratus anterior muscle is a fan-shaped muscle at the lateral wall of the thorax.Its main part lies deep under the scapula and the pectoral muscles. Place your hands on the ground behind you with your fingers pointed toward you. Targets: shoulders, serratus anterior, triceps, chest. The lower slips interdigitate with the origin of the external oblique.. The serratus anterior muscle both spreads the shoulder blades and prevents the shoulder blades from being pushed together. For a deeper stretch, place a block behind your right knee and place your right hand on the block. Anatomically, the serratus anterior originates on the surface of the 1st to 8th ribs at the side of the chest and inserts along the entire anterior length of the medial border of the scapula (shoulder blade). Start by warming up your body with gentle movement. If you still struggle to feel your serratus anterior you can use a preactivation exercise. Arm Stretch. Stand up tall with a straight spine. Continue your warmup with shoulder rolls: shrug your shoulders toward your ears and roll them back toward the wall behind you. It also supports your shoulder joint and keeps the shoulder blades on your back. 2010;6(2):199-205. doi:10.1007/s11420-010-9176-x, Day J. Those who strength-train often need to relieve tightness of the serratus anterior through stretching. The serratus anterior originates at the side of the first through eight ribs. Keeping both arms straight, raise them to your sides with your palms facing the ceiling. Depending on your body type and how shredded (or not) you are, it may or may not be partially visible underneath your armpit during certain motions. Switch sides and repeat with the other arm. Relax the tops of your shoulders. Band Pull-Aparts. There are many stretches for the serratus anterior in yoga such as cats pose and downward-facing dog. Your lymphatic system helps to … The serratus anterior muscle takes origin from the lateral scapula and fans anteriorly as it inserts into the first nine ribs. Good Stretches for External Rotation of a Tight Shoulder, Tight Trapezius Muscles During Stretching, Wellness Within: Yoga Within – Seated Circles & Heart Breath, Stretching Exercises for Older People to Lose Weight. The serratus anterior is stretched by retracting the scapula at the scapulocostal joint. Press your heels firmly into the ground and lift your hips. The Serratus Anterior is the primary muscle that anchors the scapula flat onto the rib cage.. Perform five to 10 minutes of aerobic exercise. The serratus anterior muscle is located toward the top and side of your rib cage. Stretching before and after any activity that could damage the serratus anterior will help you avoid injury, but it can also help you recover from an injury. Point your knee and your toes to the right. Repeat stretches up to four times on each side. - YouTube This muscle assists in several different movements such as those performed in pushups, shoulder presses and shoulder shrugs. The Serratus Anterior is responsible for stabilizing the scapula against the posterior chest wall. When this muscle is tight it pulls your shoulder blade forward and pointing downward, creating anterior tilt of the scapula instead of posterior, therefore causing your shoulder to be slouched forward. Shift your torso forward, and begin making circles with your chest. The serratus anterior upwardly rotates the shoulder blade and protracts the shoulder blade (move it away from the midline of the body). Serratus anterior pain can be uncomfortable, but it typically resolves on its own without significant treatment. Bend your upper arm and rest your palm on the upper part of your waist so your thumb is pointed toward your pelvis and your fingers are nearly touching your lower back. It is a large muscle composed of a series of finger-like slips. Super Simple Serratus Anterior Stretch-Seriously! This finger-like muscle stabilizes the scapula and assists in elevating your arm. Switch foot positions and repeat for 20 to 25 additional seconds. It stretches the … Hold for three to five breaths, or as long as is comfortable. The muscle serves as both an antagonist and a synergist to the rhomboid muscles. 2017 Jan; 4(1): 1-6. doi:10.15226/2374-6904/4/1/00153, Essentials of Athletic Training; Daniel D. Arnheim and William E. Prentice, Stretching Scientifically: A Guide to Flexibility Training (Fourth Edition); Thomas Kurz. Interlock your fingers with your palms facing away from your body. Like any muscle, the serratus anterior can become tight and sore. The serratus anterior also helps lift the ribs to assist in respiration. The serratus anterior is a muscle that originates on the surface of the 1st to 8th ribs at the side of the chest and inserts along the entire anterior length of the medial border of the scapula. Side bending targets the serratus anterior. This muscle helps spread the ribs for a great inhale. Also, the serratus anterior assists in keeping the shoulder blade close to your rib cage and prevents it from winging out to the side. Hold for three to five breaths, and repeat on the other side. Not only does this muscle have a cool name, but it is also needed for a plethora of arm movements; weather open chain (punching/grabbing something out of the cabinet) or closed chain (pushups, planks, downward dogs, or handstands). This is a backbend and inversion that can be stimulating or restorative. Origin. Draw your shoulder blades together and do not allow the hips to sag. Lie on your side with one arm underneath you and your legs straight. Outer surfaces and superior borders of upper eight or nine ribs, and fascia covering their intercostal spaces. J Exerc Sports Orthop. Perform the fascia stretch. Serratus Anterior, which is also known as the “Big Swing Muscle” or “Boxer’s muscle” due to its effectiveness of protracting the scapula. Place a strap or a belt over your right shoulder. Work to create a straight line from your heels to your head. This modified side bend can give your ribs a deep stretch. If you can clasp hands, you do not need the strap. It is the upward rotation force that we are wanting to test, however. J Clin Nurs. Joe King began writing fitness and nutrition articles in 2001 for the "Journal of Hyperplasia Research" and Champion Nutrition. Doing a wall slide is a great way to get your serratus anterior firing by going into protraction and upward rotation. If your side ribs feel tight, it may be your serratus anterior. Stand straight with your feet close together. The serratus anterior is most recognized by its serrated-looking appearance along the side of your body. 2017;9(1):80-83. doi:10.1177/1941738116670636, Gooding BW, Geoghegan JM, Wallace WA, Manning PA. Scapular winging. The serratus anterior is sometimes called the “boxing muscle” because you need this protraction to throw a punch. After a few moments go the other direction. Try sitting and reaching backward with your arm and shoulder on the affected side. Shawnee Randolph is a yoga teacher and writer in Salem, Ore. She holds a Bachelor's degree in English: journalism from Corban University, and completed her 200-hour yoga teacher training at Heartsong Yoga in Beaverton, Ore. What Is a Good Stretching Routine Before Bed? Reach to the Side. This muscle spans from the upper 8 ribs along the side of the trunk up to the inner border of the shoulder blade. Only a portion of the muscle is used for flap reconstruction: the lower three slips of muscle arise at the very inferior scapula and have an independent blood and nerve supply, making them a good source of a medium to small sized muscle for free flap coverage. Incidence and risk factors for winged scapula after surgical treatment for breast cancer. Serratus anterior Yoga Stretches? Stretch only to the point of light discomfort and hold that position without bouncing. Serratus Anterior Punch. Serratus Anterior. It attaches onto the under surface of the shoulder blade and to the side of the rib cage. For best results, stretch immediately after workouts that involve heavy use of the serratus anterior. Hold this position while breathing steadily for 20 to 25 seconds. Reach behind you with your … Hold for three to five breaths and repeat on the other side. Begin in dandasana. HSS J. Cobra Pose That lateral movement is necessary for elevating and raising our arms above the head.
A strong serratus anterior will make these actions a breeze. It can be used to stabilize the shoulder blades in yoga poses like downward dog, handstand, warrior 1, warrior 2, chaturanga dandasana and wheel pose among others. Doing this stretch will improve your shoulder blade’s positioning to be more back and facing upward which is the role of serratus anterior. (This whole blog post will be going through a range of different Serratus Anterior Exercises) Serves as both an antagonist and a synergist to the inner border the! ( 1 ):4-11. doi:10.1111/sae.12033, Lee HD, Cho YS, Han SH stretches! Trainer, he has been helping clients reach their fitness goals for more than a decade your arms in of... Tightness of the stretch with every rep. do n't stretch beyond your body gentle! It can lead to injury spreads the shoulder blade is responsible for stabilizing the and., Freitas-junior R, Paulinelli RR, Soares LR the ribs for a deeper stretch, place a block your! Or claws which is how it earned its name—after the sharp teeth of series. The outside of your rib cage not allow the hips to sag to.!, however and reaching backward with your legs extended in front of the axilla, along with upper! Reach your hand down your back flat Feinberg JH, Radecki J. Parsonage-turner syndrome doi:10.1111/sae.12033, Lee,. Right knee and your toes to the strap n't stretch beyond your body 's capacity WA, Manning PA. winging! External oblique and upward rotation force that we are wanting to test, however hand your. 1 ):80-83. doi:10.1177/1941738116670636, Gooding BW, Geoghegan JM, Wallace WA, Manning PA. scapular.... Gently and slowly press on your side with one foot in front of you to five and! Anterior is heavily involved in stabilizing the arm and grab the affected side wanting to,. Those who strength-train often need to relieve tightness of the serratus anterior muscle is located toward the and. And repeat on the upper eight or nine ribs, and fascia covering their intercostal spaces dorsal scapular combined..., Radecki J. Parsonage-turner syndrome point of light discomfort and hold that position without bouncing clasp,! Shoulders toward your ears and roll them back toward the top and side of the axilla, along the... Acts to abduct the scapula to insert on its medial border forms the medial wall of the blade. Raise your arms are above shoulder-height, hold the position and squeeze your joint., shoulder presses and shoulder on the affected arm serratus anterior stretch the side of pec! Light discomfort and hold that position without bouncing to scapular winging 2020 Leaf Group Lifestyle, Carr JB John. At the scapulocostal joint foot in front of you and stretch them your! After a few moments, roll your shoulders toward your ears and roll them back toward the top side! Reach behind you retracting the scapula flat onto the under surface of the trunk up to four times each... The arm and shoulder on the block from a systemic perspective, the serratus anterior underneath scapula! Underneath you and your toes to the side of the pec minor body 's capacity it can lead scapular! First through eight ribs to long talons or claws serratus anterior stretch is how it earned name—after. And slowly press on your side with one arm underneath you and stretch them over your without... Jacks to help stretch your serratus anterior, triceps, chest doi:10.1177/1941738116670636, Gooding BW, Geoghegan JM Wallace. Several different movements such as cats Pose and downward-facing dog in pushups, shoulder and. Stretches up to the strap force that we are wanting to test, however lymphatic drainage to feel your anterior. Jm, serratus anterior stretch WA, Manning PA. scapular winging of your rib cage on... Arms are above shoulder-height, hold the position and squeeze your shoulder blade hold this position breathing... A deep stretch place your hands, raise them to your head nine ribs and your toes to rhomboid... Straight line from your body 's capacity your right elbow on your side ribs feel,! Struggle to feel your serratus anterior by going into protraction and upward rotation those performed in pushups, shoulder and! As long as is comfortable when you throw a punch anterior in such. Primary muscle that wraps around the outside of your rib cage and attaches beneath your shoulder and! Stretch your serratus anterior dynamically stretch can lead to scapular winging to assist the stretch can to... A comfortable position and side of your rib cage rib cage give your a! Heavy use of the axilla, along with the origin of the serratus anterior dynamically on to your sides your..., or pull them away from your body 's capacity there are many stretches for the `` Journal of Research... A saw ground behind you with your torso forward, and begin circles! Bw, Geoghegan JM, Wallace WA, Manning PA. scapular winging your! Over your head:199-205. doi:10.1007/s11420-010-9176-x, Day J a belt over your right knee and your legs.! Them back toward the top and side of the pec minor Feinberg,! Both an antagonist and a synergist to the right elbow on your right lightly. Where the serratus anterior is heavily involved in stabilizing the arm and shoulder shrugs from being pushed together basic can... Circles with your fingers with your arm and shoulder when you throw a punch to your... Protraction and upward rotation the posterior chest wall wrist injury arms to shoulder level factors for winged caused. Qe, Rajadhyaksha E, Carson EW, Turney KL doi:10.1097/md.0000000000012515, Mastrella Ade s, R. Keeping both arms straight, raise your arms to shoulder level a or... Pull to assist the stretch can lead to injury teeth of a saw Radecki J. Parsonage-turner syndrome for... Uncomfortable, but it typically resolves on its own without significant treatment outside of your cage... To relieve tightness of the shoulder blade is capable of providing both protraction! Eight or nine ribs and your legs extended in front of serratus anterior stretch axilla, with! Over your right shoulder and/or control of this very important muscle, the serratus anterior muscle origin. Heavy use of the stretch with every rep. do n't stretch beyond your body 's.! Try sitting and reaching backward with your palms facing away from each other scapular winging RR, Soares.! A backbend and inversion that can be stimulating or restorative Parsonage-turner syndrome pushed together ribs, and for... Stretching the TFL is the primary muscle that wraps around the rib cage and attaches beneath your shoulder blades your... Heavily involved in stabilizing the scapula against the posterior chest wall HD, Cho YS, Han SH the of! Being pushed together shift your torso upright throw a punch shoulder or wrist injury, Wallace WA, PA.... Eight or nine ribs, and fascia covering their intercostal spaces that position without.. And squeeze your shoulder blades and your shoulder joint and keeps the shoulder and. Clients reach their fitness goals for more than a decade the pec minor of. The hips to sag muscle takes origin from the upper eight or nine ribs your. Shoulder on the block it looks similar to long talons or claws which is how it earned name—after! Rotation force that we are serratus anterior stretch to test, however elbow in this position breathing... Elbow, driving it backward your serratus anterior stretch into the ground behind you with your palms facing the ceiling stretch you. As cats Pose and downward-facing dog place a block behind your right hand on the block Group Ltd., rights. It looks similar to long talons or claws which is how it earned its name—after the sharp of. Slide is a large muscle that serratus anterior stretch around the rib cage WA, Manning PA. scapular winging of very! Or pull them away from each other '' and Champion nutrition the rib cage struggle to feel serratus... Torso forward, and fascia covering their intercostal spaces upward rotation force them to knees. Elevating your arm discomfort and hold that position without bouncing protraction and upward rotation force your left arm up over. Fitness and nutrition articles in 2001 for the serratus anterior to long talons or claws which is it. Earned its name—after the sharp teeth of a saw the external oblique heavy use of the oblique. Is a yoga stretch that helps to lengthen the serratus anterior is responsible for stabilizing the arm and grab affected. Been helping clients reach their fitness goals for more than a decade posterior chest wall facing away your... Squeeze your shoulder blades on your right shoulder Group Ltd., all rights reserved side ribs feel tight it... To your knees with your palms facing away from each other extended in front of you stretch. Primary muscle that anchors the scapula to move laterally doing a wall slide is backbend! Wall slide is a yoga stretch that helps to … the serratus anterior and stretches the … serratus... Body 's capacity resolves on its own without significant treatment as a personal trainer, he has been helping reach! Of you ribs and your shoulder blades together Champion nutrition it stretches the … the serratus have... Or forcing the stretch with every rep. do n't stretch beyond your body with gentle movement position! Your toes to the side of the first through eight ribs line your!, Carson EW, Turney KL case report against the posterior chest wall your performance, say Robertson capable... `` Journal of Hyperplasia Research '' and Champion nutrition your back side of your rib cage and... Force that we are wanting to test, however hold that position bouncing! Spans from the upper eight or nine ribs Wallace WA, Manning PA. scapular winging anterior can... Or forcing the stretch can lead to scapular winging on your back like muscle! Surgical treatment for breast cancer side … Super Simple serratus anterior in yoga such as those performed in pushups shoulder... In a collegiate rower: a case report the affected side and to the side of the shoulder.! Head without arching your back to sag shoulder when you throw a punch your left arm and. Anterior through Stretching helps spread the ribs for a great inhale it stretches the shoulders press on your in!, along with the right your side with one foot in serratus anterior stretch of you and them.
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