Time to strengthen our shoulders with a serratus anterior exercise!
This video has not been modified for injury or chronic pain issues. Please talk to your doctor before beginning any exercise routine. You want to skip this exercise if you are in acute pain in your shoulder.
Okay, we’re going to be working our serratus anterior, a scapular stabilizing muscle group located right by the shoulder blade. I give this exercise to my clients when I’m working with shoulder mobility and scapular stability issues.
We’re going to work with a little bit of weight, but you can also do it without weight, especially if the weight seems to compromise your form too much. I’m working with three pound weights because I tend to start working my new too much if I add more weight. You can also use water bottles or some kind of canned food, if you don’t have any weights around. Just make sure you’ve got the same amount of weight on each side.
We’re going to lay down on our backs and bring our arms up towards the ceiling, making sure that our shoulders are down. We want to think about moving our shoulder blades, so as we’re reaching our arms up towards the ceiling and externally rotating our arms, we want to feel like we’re moving our shoulder blades, protracting as we would call it, and then retracting the shoulder blades back down.
Think that your shoulder blades are moving the arms as opposed to the arms being the leader of the movement.
You want to make sure that you’re keeping the back of your neck long as you’re doing the work. Don’t let your chin lift up and the back of your neck shorten. Keep your ribs down so you don’t flare through the ribs and change the neutrality of your spine. Make sure that you feel the back of the ribs on the floor because this will help keep your core engaged.
You want to watch for any numbing, burning or tingling sensations. If you feel any of that you want to rest. You also want to make sure that you’re not feeling it in your neck. It is not a neck exercise, your neck should not be working. You should really be feeling that movement coming from the shoulder blades. The neck stays out of the equation.
And that’s it. That’s the serratus anterior. Enjoy!
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