Sports Health. After a few moments, roll your shoulders the opposite direction. Hold for three to five breaths, or as long as is comfortable. What Does Your Serratus Anterior Do? The serratus anterior is most recognized by its serrated-looking appearance along the side of your body. J Exerc Sports Orthop. The Serratus Anterior is the primary muscle that anchors the scapula flat onto the 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. Stretching cold muscles can cause injury. The serratus anterior upwardly rotates the shoulder blade and protracts the shoulder blade (move it away from the midline of the body). The lower slips interdigitate with the origin of the external oblique.. 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. That lateral movement is necessary for elevating and raising our arms above the head.

A strong serratus anterior will make these actions a breeze. Perform five to 10 minutes of aerobic exercise. Straighten your arms in front of you and stretch them over your head without arching your back. To start, come on to your knees with your torso upright. It looks similar to long talons or claws which is how it earned its name—after the sharp teeth of a saw! It stretches the … Stand up tall with a straight spine. Bend your elbow and reach your hand down your back. Maximizing your serratus anterior activation, while minimizing the involvement of the pec minor. Cobra Pose - YouTube Also, the serratus anterior assists in keeping the shoulder blade close to your rib cage and prevents it from winging out to the side. Point your knee and your toes to the right. Relax the tops of your shoulders. Incidence and risk factors for winged scapula after surgical treatment for breast cancer. Holding an exercise band in your hands, raise your arms to shoulder level. 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? Hold a weight in one … The serratus anterior muscle is located toward the top and side of your rib cage. Outer surfaces and superior borders of upper eight or nine ribs, and fascia covering their intercostal spaces. To start, sit or stand in a comfortable position. Like any muscle, the serratus anterior can become tight and sore. The muscle serves as both an antagonist and a synergist to the rhomboid muscles. The Bathroom Stretch. (This whole blog post will be going through a range of different Serratus Anterior Exercises) Reach to the Side. Due to its large role in stabilizing the scapula, inadequ… 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 pose is done in the prone position with a slight backwards bend contracting the … The serratus anterior is sometimes called the “boxing muscle” because you need this protraction to throw a punch. Lie down on a bed with your back flat. Stand up tall with a straight spine. Include jumping jacks to help stretch your serratus anterior dynamically. Perform the fascia stretch. Serratus anterior pain can be uncomfortable, but it typically resolves on its own without significant treatment. 2010;6(2):199-205. doi:10.1007/s11420-010-9176-x, Day J. Reach your left arm up your back and grab on to the strap. Slightly … 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. Your serratus anterior muscle attaches on the upper eight to nine ribs and your shoulder blade. Side bending targets the serratus anterior. Keeping both arms straight, raise them to your sides with your palms facing the ceiling. Difficulty: low. Interlock your fingers with your palms facing away from your body. Side bending targets the serratus anterior. Grab on to the strap. Start by warming up your body with gentle movement. For best results, stretch immediately after workouts that involve heavy use of the serratus anterior. Sit in a comfortable cross-legged position. 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. That’s where the serratus anterior comes in. Place your right arm behind your back with the right elbow lightly... Doorway Stretch. 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 a wall slide is a great way to get your serratus anterior firing by going into protraction and upward rotation. After a few moments go the other direction. 2018;97(40):e12515. This is accomplished by holding onto a stable object with the … Talk about a full circle powerhouse of muscle!! It runs laterally around the rib cage, passes underneath the scapula to insert on its medial border. It is the upward rotation force that we are wanting to test, however. 2017;9(1):80-83. doi:10.1177/1941738116670636, Gooding BW, Geoghegan JM, Wallace WA, Manning PA. Scapular winging. This finger-like muscle stabilizes the scapula and assists in elevating your arm. Lift your right arm up. 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. Try sitting and reaching backward with your arm and shoulder on the affected side. Bridge Pose. When your arms are above shoulder-height, hold the position and squeeze your shoulder blades together. If you still struggle to feel your serratus anterior you can use a preactivation exercise. Hold for three to five breaths and repeat on the other side. If your lower back is rounding, or your hips … 1 If this muscle becomes weak or fatigued, it can lead to unwanted movement within the shoulder joint (excessive … The serratus anterior muscle is capable of providing both a protraction and upward rotation force. The serratus anterior is the most important muscle that facilitates an upward rotation of the shoulder blade. Bouncing or forcing the stretch can lead to injury. If your side ribs feel tight, it may be your serratus anterior. 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. Serratus Anterior. This muscle spans from the upper 8 ribs along the side of the trunk up to the inner border of the shoulder blade. Once you feel tension in the serratus, have your partner hold your elbow in this position for 20 to 25 seconds. J Clin Nurs. Super Simple Serratus Anterior Stretch-Seriously! Attempt to increase the intensity of the stretch with every rep. Don't stretch beyond your body's capacity. Work to create a straight line from your heels to your head. As a personal trainer, he has been helping clients reach their fitness goals for more than a decade. Basic stretches can help alleviate tightness and preserve or improve mobility. Hold for three to five breaths, and repeat on the other side. The serratus anterior muscle takes origin from the lateral scapula and fans anteriorly as it inserts into the first nine ribs. 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. HSS J. 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. This modified side bend can give your ribs a deep stretch. Band Pull-Aparts. This muscle helps spread the ribs for a great inhale. The Serratus Anterior is responsible for stabilizing the scapula against the posterior chest wall. If you do not have strength and/or control of this very important muscle, it can lead to scapular winging. Have a partner gently and slowly press on your elbow, driving it backward. This is a backbend and inversion that can be stimulating or restorative. Do not practice this stretch if you have a shoulder or wrist injury. Those who strength-train often need to relieve tightness of the serratus anterior through stretching. It attaches onto the under surface of the shoulder blade and to the side of the rib cage. If you can clasp hands, you do not need the strap. The serratus anterior originates at the side of the first through eight ribs. 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). Continue your warmup with shoulder rolls: shrug your shoulders toward your ears and roll them back toward the wall behind you. Switch sides and repeat with the other arm. Attempt to increase the intensity of the stretch with every rep. Shift your torso forward, and begin making circles with your chest. Stretch only to the point of light discomfort and hold that position without bouncing. Effect of Exercise Position on Percent Changes in Serratus Anterior Muscle Thickness. It also supports your shoulder joint and keeps the shoulder blades on your back. Cow-Face Arms is a yoga stretch that helps to lengthen the serratus anterior and stretches the shoulders. Stand with one foot in front of the other with both toes pointing forward. 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. The serratus anterior forms the medial wall of the axilla, along with the upper five ribs. Begin in dandasana. The serratus anterior is a set of muscles that is essential to proper shoulder positioning. For a deeper stretch, place a block behind your right knee and place your right hand on the block. 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. It is a large muscle composed of a series of finger-like slips. Improve it: Stretching the TFL is the secret to improving your performance, say Robertson. 2014;6(1):4-11. doi:10.1111/sae.12033, Lee SY, Lee HD, Cho YS, Han SH. Your lymphatic system helps to … Switch foot positions and repeat for 20 to 25 additional seconds. Targets: shoulders, serratus anterior, triceps, chest. This muscle assists in several different movements such as those performed in pushups, shoulder presses and shoulder shrugs. Sometimes called the boxer's muscle, the serratus anterior is heavily involved in stabilizing the arm and shoulder when you throw a punch. Stand straight with your feet close together. Reach with your unaffected arm and grab the affected arm at the elbow and pull to assist the stretch. Rest your hands on your knees. Lie on your side with one arm underneath you and your legs straight. Serratus Anterior Punch. // Leaf Group Lifestyle, Carr JB, John QE, Rajadhyaksha E, Carson EW, Turney KL. Serratus anterior Yoga Stretches? Do a partner-assisted lying serratus stretch. 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. The serratus anterior muscle both spreads the shoulder blades and prevents the shoulder blades from being pushed together. Shoulder Elbow. Warnings. 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. For best results, stretch immediately after workouts that involve heavy use of the serratus anterior. 2014;23(17-18):2525-31. doi:10.1111/jocn.12443, Feinberg JH, Radecki J. Parsonage-turner syndrome. Reach behind you with your … There are many stretches for the serratus anterior in yoga such as cats pose and downward-facing dog. Do the overhead stretch. Rest your right elbow on your right knee and lift your left arm up and over your head. Repeat stretches up to four times on each side. The serratus anterior also allows the scapula to move laterally. Joe King began writing fitness and nutrition articles in 2001 for the "Journal of Hyperplasia Research" and Champion Nutrition. 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). doi:10.1097/MD.0000000000012515, Mastrella Ade S, Freitas-junior R, Paulinelli RR, Soares LR. Origin. 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. Copyright © 2020 Leaf Group Ltd., all rights reserved. The serratus anterior also helps lift the ribs to assist in respiration. Medicine (Baltimore). Bend your right knee and place your foot on the ground. How to Stretch the Serratus Anterior Crescent Side Bend. The serratus anterior is stretched by retracting the scapula at the scapulocostal joint. Place your hands on the ground behind you with your fingers pointed toward you. Stretch only to the point of light discomfort and hold that position without bouncing. Winged scapula caused by dorsal scapular neuropathy combined with suprascapular neuropathy: a case report. 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 acts to abduct the scapula, or pull them away from each other. Don't stretch beyond your body's capacity. The serratus anterior acts to pull the scapula forward around the thorax. Hold this position while breathing steadily for 20 to 25 seconds. It’s a large muscle that wraps around the outside of your rib cage and attaches beneath your shoulder blades. Serratus Anterior, which is also known as the “Big Swing Muscle” or “Boxer’s muscle” due to its effectiveness of protracting the scapula. Press your heels firmly into the ground and lift your hips. Arm Stretch. 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. Traumatic avulsion of the serratus anterior muscle in a collegiate rower: a case report. Dandasana (Staff Pose) Floor Push. This modified side … 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. Upward Plank stretches and lengthens the serratus anterior. Repeat stretches up to four times on each side. 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. Start seated with your legs extended in front of you. From a systemic perspective, the serratus plays a major role in shoulder positioning which can enhance lymphatic drainage. Place a strap or a belt over your right shoulder. Draw your shoulder blades together and do not allow the hips to sag.

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