This is a backbend and inversion that can be stimulating or restorative. The serratus anterior acts to abduct the scapula, or pull them away from each other. Sit in a comfortable cross-legged position. It is the upward rotation force that we are wanting to test, however. 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. Perform the fascia stretch. 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. Lie down on a bed with your back flat. To start, come on to your knees with your torso upright. Serratus anterior Yoga Stretches? That lateral movement is necessary for elevating and raising our arms above the head.

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