When you think about shoulder health, the importance of the serratus anterior cannot be overstated. This muscle, known as the “boxer’s muscle,” plays a pivotal role in facilitating a wide range of arm movements, from the punches you throw to reaching out for something in your cabinet. Nevertheless, its distinction lies in its capability to prevent scapular winging. This is a condition where the shoulder blade moves away from the thorax during arm motions. It can be painless or cause discomfort and limit mobility. This post will review exercises for serratus anterior that can significantly improve the overall stability of the shoulders.
**This is not medical advice. Please consult your medical provider for more information.
What is the Serratus Anterior?
The serratus anterior is a broad, flat muscle that you can feel below your armpit. It originates on the lateral surface of the 1st-8th or 9th ribs and inserts on the medial border of the scapula. It’s main job is to protract and upwardly rotate the scapula. Why is this important?
The serratus anterior muscle ensures that the shoulder blade stays firmly on the thorax and that it upwardly rotates the shoulder blade when reaching overhead. This reduces instances of shoulder instability and impingement. Signs of a weak serratus anterior are typically scapular winging and poor motor control of the scapula.
Understanding Closed vs. Open Kinetic Chain Exercises for Serratus Anterior
When looking at exercises for serratus anterior, understanding the distinction between closed kinetic chain exercises and open kinetic chain exercises is important.
Closed kinetic chain (CKC) exercises involve movements where the hand (or foot) is fixed in a stationary position, such as during push up plus. These exercises provide a strong foundation for scapular and shoulder stabilization. They can significantly enhance our ability to manage our body weight in a stable position.
On the flip side, open kinetic chain (OKC) exercises, like ceiling punches, allow the hand to move freely. This allow improvement of shoulder mobility. These exercises are great for fine tuning muscle activation and addressing shoulder instability directly.
Embracing both forms of workouts is essential for a well-rounded approach to strengthening the serratus anterior. A varied exercise program ensures we’re not only promoting muscular strength, but also targeting different aspects of shoulder function, preventing scapular winging, and improving arm movements. By combining exercises from both categories, we ensure comprehensive scapular protraction and shoulder stabilization.
Open Chain Exercises to Enhance Activation
Open chain exercises for the serratus anterior are a great place to start when first incorporating these movements into your programming. They lay the foundation for muscle activation and help you first learn how to engage this important muscle. These exercises can sometimes be easier than closed chain exercises as there is less loading on the arm, which is great for people experiencing significant shoulder instability.
Closed Chain Exercises for Serratus Anterior
Incorporating closed chain exercises for serratus anterior is pivotal. These exercises are designed to increase scapular stabilization in weightbearing positions and tackle issues like scapular winging and shoulder instability.
Embracing these exercises means you’re not just working on preventing potential compensatory movements. You’re laying a foundation for improved arm movements overhead and overall shoulder stabilization. Integrating closed chain exercises for serratus anterior into your exercise programming can mark a significant leap towards achieving superior shoulder mobility and cultivating a robust framework for diverse workout tips aimed at improving shoulder mobility.
Other articles related to shoulder health
- 5 Best Shoulder Strengthening Exercises for Healthy Movement and Stability
- Shoulder Mobility Exercises: Proven Stretches to Unlock Your Mobility
- 5 Fantastic Exercises for Shoulder Strength They Don’t Teach You in the Gym
- How to Fix Rounded Shoulders
- How to Improve Shoulder Range of Motion
Focusing on Movement Intent
Performing exercises simply to complete a set number of reps is not the goal here. It’s not merely about going through the motions. It’s about creating the connection between mind and muscle. With every repetition of serratus anterior exercises, the focus should be on precise muscle activation. This mindfulness is critical in preventing compensatory movements, a common pitfall that can lead to inefficient workouts, and ultimately, diminished results.
By honing in on the quality of each movement, particularly in exercises aiming to enhance scapular stabilization and shoulder health, we ensure the serratus anterior is fully engaged. This conscious effort aids in mitigating the risk of scapular winging and shoulder instability, thereby paving the way for improved shoulder mobility and muscular strength. So, as you incorporate these vital exercises into your exercise programming, remember: intention is everything. It’s the secret to unlocking your shoulder’s full potential.
Exercises for Serratus Anterior
Open Chain Exercises:
Ceiling PUnch
Lie on your back with a resistance band wrapped around your back. It should be placed across your shoulder blades and come underneath your armpit and grasp it in your hands.
Extend your arms straight up towards the ceiling. Keep your elbows straight, but not locked out.
Engage your shoulders and “punch” them straight up towards the ceiling. You should feel the serratus anterior activate just under your armpit where the band is wrapped around your body.
Hold the position at the top for 5 seconds, then lower the shoulders down. Remember, this is a very small movement and your elbows should not be moving.
Perform 3 sets of 10 reps.
Serratus Uppercut
This exercise has the same set up as the previous exercise. Lie on your back with the resistance band wrapped around your back. However, this time, cross the band in front of your body and hold in your hands so it forms an “X.”
Hold the band with your palms facing up. Then, try to scoop your arms upwards with your elbows bent. At the same time try to externally rotate your arms. That is – try to scoop your arms upwards and outwards.
Perform 3 sets of 10 reps.
Closed Chain Exercises:
Quadruped Push up plus
Start on your hands and knees. Make sure your elbows are straight, but not fully locked out.
Start by dropping your chest down towards the floor without bending your elbows. Think about bringing your shoulder blades together. This is scapular retraction.
Then, start to push your chest away from the ground. Think about spreading your shoulder blades apart from one another. This is scapular protraction.
This exercise is more about form and coordination. Perform it slowly, focusing on the movement itself.
Perform 2-3 sets of 10 reps.
Full Plank Push Up Plus
This is a progression from the previous exercise.
Start in a full plank position. Just as before, drop your chest down towards the floor without bending your elbows. Think about bringing your shoulder blades together (scapular retraction).
Remember not to drop your hips down towards the ground. Keep your core engaged.
Then, start to push your chest away from the ground. Think about spreading your shoulder blades apart from one another (scapular protraction).
Try not to allow your hips to move up or down during this exercise.
Perform 2-3 sets of 10 reps.
Avoiding Common Mistakes
Even with the best intentions, common mistakes can impede progress. First and foremost, neglecting the correct form can lead to compensatory movements, thereby straining unintended muscle groups. It’s crucial to ensure scapula protraction is fully engaged during these movements.
- Ignoring the importance of both open and closed chain exercises can limit muscular strength and shoulder function. Incorporating a variety of exercises such as ceiling punches (open chain) and push up plus (closed chain) ensures comprehensive shoulder stabilization.
- Overlooking shoulder instability signs may exacerbate existing issues. Pay attention to feedback from your body, adjusting your exercise programming accordingly.
- Rushing through the movements without focusing on muscle activation is another pitfall. Slow down and emphasize the quality of each movement for optimal results.
Progression and Adaptation
Progression and adaptation are key to achieving goals. When it comes to serratus anterior exercises, starting off with foundational movements like the open chain exercises lays the groundwork for muscle activation and gentle strengthening. Yet, as our proficiency grows, so should the complexity of our workouts. It’s similar to how stretching can alleviate knee pain by gradually working on stiff muscles—incrementally increasing the exercise intensity ensures we’re continuously challenging our shoulder function and mobility.
To avoid the risks of scapular winging or shoulder instability, exercise progressions should be progressed thoughtfully and with intent. If sensations of shoulder instability are present, progressing to a particular exercise is not recommended. At the same time, if you are no longer challenged by a particular exercise, it is time to progress to something more challenging. Remember, just as avoiding compensatory movements is crucial, so is embracing the evolving nature of the workout to fully unlock your body’s potential.
TL;DR
Understanding exercises for serratus anterior is crucial for preventing scapular winging and enhancing shoulder stability. Exercise programming should incorporate both open and closed kinetic chain exercises to encourage muscular activation and enhance form. Continuing to strengthen the serratus anterior is a great strategy for scapular stabilization, addressing shoulder instability, and improving upper extremity strength. Try out the exercises provided to start strengthening your serratus anterior!
