Serratus Anterior Exercises

Exercises that combine scapular upward rotation posterior tilt and protraction are ideal to activate the serratus anterior. Diagonal PNF shoulder flexion horizontal flexion external rotation 15.

5 Serratus Anterior Exercises For Healthy Shoulders Exercise Shoulder Muscle Anatomy Injury Rehabilitation

24 Start by lying on the ground with your knees bent.

Serratus anterior exercises. To protract your shoulders pull your shoulder blades away from your spine. Also in push-up plus exercise the reverse protraction action of both serratus anterior results in. Scapular protraction function of serratus anterior occurs simultaneously when reaching forward or pushing objects away from the body increasing the functional length of the arm.

The SA is often activated with scapular protraction. Raising your arms in a scapular plane of motion about 30 degrees away from the front of your body is a great early stage rehab exercise for the serratus anterior that also recruits the commonly underactive muscles of the lower trapezius. Serratus anterior muscle strengthening is essential to maintain appropriate shoulder and arm movements lifting objects performing overhead activities and facilitate proper respiratory movements of the chest.

Meaning that it better activates the serratus anterior while minimizing the activation of the upper traps. These 3 exercises will help to improve upward rotation of the scapula during shoulder elevation. We particularly like to use these exercises when motor contr.

Research has also indicated that of all the serratus anterior exercises the push-up plus elicits the lowest upper trap to the serratus anterior activation ratio. If you give yourself a bear hug you are protracting your shoulders. It is also hit to some extent in the select few chest exercises that involve scapular protraction ie.

6 Best Serratus Anterior Exercises for Men. The serratus anterior muscle is a fan-s. Find two chairs of equal height and perform dip shrugs also known as the serratus shrugs by keeping your arms mostly straight and.

Scaption with external rotation 14. My favorite crawl variations for serratus development are high bear crawls going forward and backward or bear crawls with a band wrapped around. It is also helpful to include closed chain exercises where the hand is fixed to a surface through the floor or a wall.

Shoulder blade protractions are a great exercise to prepare for the added weight your serratus anterior will meet during push-ups. The serratus anterior is trained indirectly in all anterior deltoid exercises. The serratus anterior is one of the most overlooked muscles of the body and should be a staple in your core workouts.

If your serratus anterior muscles are weak damaged or injured the shoulder arm and chest movements may get affected. Anterior surface of medial border of scapula. The exercises yielding the highest MVIC for the serratus anterior include.

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