5 Unique Serratus Anterior Exercises for Strong & Stable Shoulders
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- เผยแพร่เมื่อ 7 ก.ค. 2019
- These 5 unique serratus anterior exercises will stabilize your shoulders and keep them healthy for the gym and sport.
When the serratus anterior isn't working, problems like winged scapula, shoulder bursitis and impingement can occur.
But implement these exercises and you'll not only feel better, your shoulders will also be more stable allowing you to improve your strength and/or sport performance to higher levels than before.
Most importantly, a functional and strong serratus anterior will help you move freely and without pain so you can keep doing the active things you love to do.
[5:06] The first technique I call Active Self-Myofascial Release (ASMR) and it's like massage but done with an active movement component taking the muscle being worked on, which in this case is the pecs, from shortened to lengthened.
[6:30] Next up is the Shoulder Rotation Robot, which trains the serratus anterior for dynamic scapular stability.
[11:00] The third exercise is the Scap Step-up, which strengthens the serratus anterior both concentrically and eccentrically in protraction - important for getting full range out of your shoulders.
[12:20] Finally, we have one of my favourite techniques - the Overhead Wall Rollout, which trains the serratus anterior in dynamic scapular stability and control, as well as integrates shoulder flexion and core stability. This is a big bang for your buck exercise!
So if you have shoulder pain, mobility restrictions or a winged scapula, implement these exercises to get on the path to moving freely and without pain.
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came here expecting a few exercises for a muscle - what i got was an entire explanation of problems and fixes, activation and control :D im very happy right now :P
Been dealing with scapular winging for a while now. This is so far the best and most comprehensive video I've seen. Great job, thanks!
I started having this problem in August 2023. I have an AP labrum tear but full ROM and besides overuse soreness from lifting I never had a huge issues. But in August I had more pain and even fourth/fifth digit numbness. Had a bunch of massage therapy sessions thinking it was a lat strain possible grade 2/3 so I went to my orthopedic doctor who offered me surgery on my labrum in 2018 (still no surgery) and he wasn’t impressed with new shoulder x-rays outside of some new arthritis seen. Still full ROM and musculature that doesn’t give me pain on physical exam. I used TENS machine on the shoulder and took about 2 months off with vast improvements. I had no more numbness in my fingers and even my lower lat and anterior shoulder soreness improved. But in the past two weeks I have recreated this soreness into the midaxillary and chest wall and after heavy loaded dumbbell bench I get soreness beneath the nipple. I believe now from all these videos it’s serratus muscle issue. Thank you for this video and I wish there was more like it. Fingers crossed I can strengthen this deficiency and be pain free (relatively) one day.
Thanks so much for this. After years of pain, I finally figured out that the Serratus was responsible. Now it’s time to build it back up. Don’t give up on me buddy 😅
Channel MoveU says the complete opposite of how your shoulder/Scap should be. They say they should be down and back 🤔
I've been training in gym for some years and still I noticed I got scapular winging. And my right shoulder was a bit rounded, now it's a lot better. For two months I've been stretching muscles around serratus anterior daily. Also I've been strengthening serratus anteriors 5 times per a week. Now I got some new movements to improve that strength and stability. Those push ups I've been doing but I got one tip from you that I've noticed while doing the push ups but I wasn't sure should I do it like that. You are really helping. You even help my mind because I feel better when I have a new tools to fix this issue. Big thanks from Finland.
15 minutes for five exercises? Then I watched the video! Been a therapy for twenty years and found this very well explained and demonstrated. Excellent job, young man.
I think that as we grow older, I am 42, maintaining and improving the stability of our shoulders is crucial. Therefore I included a couple of the exercises you showed in this video at the beginning my training routine, paired with the use of a foam roller to increase the mobility of my upper thoracic spine.Thanks for sharing these techniques!
I've had pain in this muscular region for ages and just learnt the name and cannot be more thankful for bumping into this video! The very first one, I could hear a pop, and after that brief second of pain, I was breathing better, the pain is lesser! Thank you so much :D
Shoulder rotation robot. My shoulders wants to come off of the wall when I do the downward motion. If I try to keep my shoulder back and to the wall I can hardly rotate my arm 90 degrees. Starts to pull on the inside of my arm in the brachialis area...
05:06
I can tell Eric knows what he's talking about. I've had a shoulder injury for 12 months that originally left me unable to lift my arm. After visiting countless doctors, physios, osteopaths, and other specialists, I have learned a lot about shoulder stability and everything that goes into it. What Eric is saying is true and detailed. There is A LOT of bullshit out there on TH-cam when it comes to shoulder rehab exercises. But Eric knows what he's talking about. Strengthening your serratus anterior WILL help you if you have shoulder issues. I'm trying these exercises right now (just finished the robots) and BOY are they tough haha. I didn't realise I had such limited mobility. But I can feel they work the right muscles. It will take a while to see results (like anything you do with the body) but these are some good exercises. Thanks Eric.
I dont know why this isnt taught in school. This is one of the best videos I came across for this matter. Shoulder injury is no joke.
THANK YOU SO MUCH! I have literally spent a small fortune trying to fix the pain in my shoulder and neck. I think the problem is due to the serratus anterior...after trying the Robot exercise just once the pain at the base of my levator scapulae eased up a lot. No one else explained the anatomy and dynamics of the muscles before to me. I REALLY APPRECIATE THIS VIDEO. YOU ARE AWESOME!!!
I've been suffering with shoulder impingement in the left shoulder now for about 3 months. Although, I've been working my rotator cuff muscles my shoulder still felt "locked" and I was unable to do a push up. I want to thank you so much for this video, because after the robot exercise I finally feel my serratus anterior working and I am able to do the easier version of the push up plus shown in your video. It feels amazing to be able to do a push up after so many months of trying and failure! Thank you so much again!!!!
2:15
Super helpful video, I've had discomfort in that area for so long due to carrying heavy backpacks and squeezing my shoulder blades too much. You explained so perfectly and all my questions have been answered.
Thank you for the video! You are an excellent teacher.
okay, this is the second video of yours i've ever seen. and i'm already a huge fan. thank you.