3 Top Exercises to Wake Up SERRATUS ANTERIOR (PLUS Anatomy Explained)
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- เผยแพร่เมื่อ 3 ก.ค. 2024
- You will learn how to perform three simple serratus anterior exercises. Coach E designed these exercises to wake up these key muscles for maintaining alignment and stability in your shoulder.
He will also cover the functional anatomy of the serratus anterior muscle. Paying attention to this deep muscle in your shoulder will help prevent rotator cuff tears, tendonitis, bursitis, shoulder impingement, and help correct poor posture.
Deep muscles tend to deteriorate first as we age. A sleepy serratus anterior (which connects the shoulder blades to the upper ribs) may start as poor posture but shift into shoulder pain and limited range of movement.
Coach E also shares a study about shoulder muscles. It provides research backing to why precise movements help prevent wear and tear. How you move is important.
Use the exercises 2 or 3 times a week to wake up your serratus anterior. Once your muscle memory returns, minimal maintenance (like the ROM Coach Daily Movement Training) can help keep your serratus anterior activated and working together with the rest of the muscles that provide strength and stability to your shoulder - so you can keep doing what you love.
00:00 - Intro
01:05 - Anatomy info
03:20 - Study: Effects of Intended Scapular Posterior Tilt Motion on Trapezius Muscle Electromyography Activity pubmed.ncbi.nlm.nih.gov/34501...
THE EXERCISES
06:03 - DIS: Shoulder Extension / Anterior Pelvic Tilt
07:12 - Shoulder Rotation Robot
08:13 - Serratus Floor Press
Useful links:
ROM Coach app (free!): www.precisionmovement.coach/r... - our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)
Precision Movement Academy:www.precisionmovement.coach/a... - includes everything you need to get ALL of your joints and muscles functioning properly to eliminate compensations and imbalances so you can get back to and keep doing the things you love, for life
Shoulder Control: www.precisionmovement.coach/g... - progressive 3-phase exercise program to help fix shoulder dysfunctions, restore muscular balance and improve mobility
Medical Disclaimer
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition. - กีฬา
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Some links and highlights from this video:
01:05 - Anatomy info
03:20 - Study: Effects of Intended Scapular Posterior Tilt Motion on Trapezius Muscle Electromyography Activity pubmed.ncbi.nlm.nih.gov/34501737/
THE EXERCISES
06:03 - DIS: Shoulder Extension / Anterior Pelvic Tilt
07:12 - Shoulder Rotation Robot
08:13 - Serratus Floor Press
👉 We have a new course coming soon - Shoulder Pain Solution!
Join the waiting list here: www.precisionmovement.coach/shoulder-pain-solution/waitlist/
Thanks for the detailed instruction. In the 4 point quadriped position, does pressing into the ring finger and baby finger help fire serrates anterior?
@@bootyshawl9861 not specifically but it will make you more stable in that position :)
- Coach Joshua, Team PM
Always super impressed by your videos. They go into great detail and help support every aspect of the body. Thank you for your dedication to your work, you’re making a difference for so many people. Now off to do some serrated work! 😃
I appreciate that!
Thank you for explaining the anatomy.
It's our pleasure :)
This guy is the real deal and getting to the root issue of pain better than most any other video.
Thanks, Eric! Your stuff is fantastic and solid science 👍👍👍
You have researched the Research!!!
Wow, thanks!
@@PrecisionMovementCoach ps- for fun I took some masters kinesiology classes a couple years ago including Corrective Exercise. You are spot on w the current academics👍
@@johngarrity6687 much appreciated!
Thank you so much for sharing definitely great information and very helpful
Glad it was helpful!
Talk about perfect timing! I was just looking for some info about this for one of my martial arts students who's been having shoulder issues and I suspected serratus issues as part of the problem. Thanks coach E.
Happy to help!
Really appreciate the information as well as the application thereof in this video. I've had stability issues in my shoulder blades for the past year and would often shift my focus between strengthening the middle/lower traps or the serratus. I found that getting my serratus to fire and then training it with wall slides BEFORE doing my prone Ys has helped me to achieve the posteriorly tilted scapula and pack the shoulder in order to really get the lower traps to fire. A little sore the next day but starting to feel more stability. Thanks a lot for taking the time to explain this!
You are welcome!
Thanks for following along :)
- Coach Joshua, Team PM
Thank you. I find these muscles tough to target. Now I can add work on the problems that this has caused me to my fitness training, thanks to your great explanation and instruction.
You are welcome and thanks for following along!
Excellent video 🙏🙏🙏
Thank you! Cheers!
thank you!
You are welcome!
The breakdown and explanation of these exercises and the possible problems are perfect for me; Thank you!
I was an athlete in my younger years (which takes a toll on the body), and then I was hit by a car as a pedestrian - I have been struggling to find a functional movement specialist who can explain and assist me in recovery!
I usually prefer one on one, in a more personal environment but your videos provide all the necessary info. I’m so happy to have found your videos - Thank you again!
Thanks for watching :)
Some shoulder issues were coming back, so this video came to me in the right moment. After the sets I felt instant pain relief. Thank you. This movements will become part of my daily workout (warm up).
Thanks for following along :)
Eric, I love you: I am from Milwaukee, WI.!! I have been into Kinesiology since my teens but no one illustrates it like you.
Thanks for following along :)
@2:15 you are addressing my shoulder problem that eventually led to an impongement of my left shoulder. Now I have to fix the missing rotation of my shoulder blade. Thank you for this detailed anatomical explanation.
You are welcome and thanks for watching.
Consider doing the Shoulder Pain Solution program. It can help you to restore balance to your shoulders:
www.precisionmovement.coach/shoulder-pain-solution-yt
Let us know if you have any more questions :)
- Coach Joshua, Team PM
Thak you so much man, you can’t imagine how much damage this your video has had solved in my life. God bless you man. You’ve got a new big fan. 🙏🙏 thumbs up 👍
Happy to help :)
I just want to thank you. You really know your stuff. I had been dealing with a torn labrum for years and prior to the surgery I needed to increase my serratus activation and your videos were the best then. Now years later after the surgery I got some clicking in the shoulder, and you’ve continued to give good and even better serratus exercises like this video.
Always learning! Thanks for following along and glad to be able to help. We just launched a new program called the Shoulder Pain Solution that is likely a good plan based on the little history you’ve shared. You can find it at www.precisionmovement.coach/shoulder-pain-solution/
Tysm!!
Yw!
So glad I found this.
I have undiagnosed hEDS and have had 2 unsuccessful left shoulder stabilizations. I did everything I was told and shouldve been doing but am still in constant pain.
Ive had to do all the research myself since I've been told theres not much more they can do. I was given the cookie cutter rehab, but it ignored my anterior scapular. My upper traps took over in protection.
I discovered your lower trap video and then went on to this one. These exercises gave me instant relief, and I could feel my upper traps finally relaxing instead of taking over the movement.
Thank you for this content! Do you have any videos for hEDS?
Hi and welcome to the PM community. We are here for you.
Check out this video next:
th-cam.com/users/liveBRHQMM9UZZs?feature=share
We are so happy to read that our content is helping you.
Let us know if you have any more questions :)
- Coach Joshua, Team PM
Infinite Thanks for Educating the world 🌎🌍 Blessings to you all Amen 🕉️
Happy to help!
I will share this with my husband who has challenges with shoulders.
Please do!
Done. Belong to my essentials. Lower trapezius, serrator. Posterior tilt. Neutral spine cervical. Pelvic)
3. Exercise new.
Serratus Floor press 08:00
Nice work :)
thanks💎💎💎
You are welcome!
Serratus floor press hit like a truck! Never felt my serratus like that before
It's a nice one, eh?
Keep working on it and you will improve with time and practice :)
- Coach Joshua, Team PM
hey nice video
Thanks!
Hey, thanks Eric for your videos, are really helpful for training shoulder movements. Is there any possibility to include a video for swimmers should and scapula movement improvement? Swimmers use this pieces a lot and some times we lack of movility or get shoulder impeachments because of the whole movement chain restriction. Again thank you so much!
Hi and thanks for the comment.
As a lifelong swimmer I will recommend the following two videos. These exercises in combination with my own drills have allowed me to improve my strokes a great deal, especially back crawl and freestyle. I can now reach longer and generate resistance from the water over a greater range of motion. I also have greater control over my throw overs and more force generation in my breast stroke and butterfly.
Before each swim do 1 min per arm of this one:
th-cam.com/video/CPxCnoyVeZg/w-d-xo.htmlsi=DrDXWwGXi-OYAXdl
And then 5 of these. Each one should take 60 sec to go around so make sure you have a pace clock to watch:
th-cam.com/video/7lMjjTXUXWc/w-d-xo.htmlsi=Sb8zp7QmVQCEMUfg
Do that for two weeks and report back. Let me know if you notice any changes in your body that you can exploit.
I can't wait to read about the resutls :)
- Coach Joshua, Team PM
Bro is so smart
Much appreciated :)
Awesome video coach E.,could you tell me weather or not I need to keep my scapula posteriorly tilted on the following exercises ,I would greatly appreciate it.
• dumbbell shoulder press
•full can(for superspinatus)
•Face pull( for infraspinatus)
• Bicep curls
Happy to help!
Allow your shoulder blades to move through their natural range of motion and rhythm during those exercises. You don't want them to stay in any one position. The rhythm will be different for each exercise.
- Coach Joshua, Team PM
Thank you ! I will try these .I’ve tried everything else ,chiro, physio , osteopathy and nothing seems to help much .I developed this after breast cancer surgery on the opposite side .It’s like a nagging knot ,limited mobility as well .I had this for 10 years .
Wow...you have tried a lot.
We have high hopes that you will make the progress that you want with our content.
Let us know how it goes :)
- Coach Joshua, Team PM
Hello! Thank you for such helpful content! I am currently pregnant and finding the Serratus Floor Press hard to execute; is there an alternative you might suggest?
I was involved in a five car accident, hit from behind, 4 years ago with whiplash injuries still getting the best of me. Your channel has been a source of help and hope to me. Thank you!
We are happy to help and thanks for following along.
Can you do the Serratus Floor Press movement against an elevated surface such as a countertop?
- Coach Joshua, Team PM
Hey coach E love your videos. I have a question about some of this serratus work. I have some asymmetrical issues that involves my right shoulder dumping forward with my arm in ER and my left is back and up arm in IR. So bilateral movements are a bit more difficult for me to everything I can out of them. Do you have exercises for the serratus that work right and left individually ? Thanks for the information and l look forward to seeing more great videos
Check this out:
www.precisionmovement.coach/serratus-anterior-exercises/
- Coach Joshua, Team PM
Do you have a video demoing cues for posterior tilt?
Here you go:
th-cam.com/video/o9fiTFfW4uU/w-d-xo.htmlsi=jbQi_KoDjB64Pjuq
:)
- Coach Joshua, Team PM
I have a very weak seratus on the right side and these exericses fire up the muscle like no others. Best video on the seratus anterior out there. However i saw you have some more videos on the SA with some different exericses. What exercises do you recommend? Mixing them around or just these 3?
Glad you like them!
Both videos are great. Try them all out and see how they work for you :)
- Coach Joshua, Team PM
Hi, could you please do a video of scapula dyskinesi and scapula aleata? How to test and understanding the difference, and treatment and time of recovery. If I understand correctly, the treatment here is a longterm moulded braice for nerve damage.😱
Here you go:
www.precisionmovement.coach/winged-scapula-exercises/
- Coach Joshua, Team PM
Hi I have snapping scapula on left side hopefully this will help thanks
Keep us posted on your progress and consider starting this program:
www.precisionmovement.coach/shoulder-pain-solution-yt
- Coach Joshua, Team PM
Hi, thank you for this. In exercise 3, for a number of reasons I am unable to lift my knees off the ground. Is there still value for my serratus anterior if I do the exercise with my knees on the floor? Thank you. Great video and I love the explanations beforehand.
Hi and you are welcome.
There is still value even if you cannot lift your knees off of the ground.
What happens when you try?
Thanks for following along and commenting :)
- Coach Joshua, Team PM
What the actual F, it works 😭,.... Had pain for a while now and tried so many other techniques with no real improvement but this is spot on
Nice work!
Excellent video, thanks. I've been working on this for awhile from your shoulder program and earlier videos and still have no 'sense' of my scapula moving into a posterior tilt. Is this to be expected? When I perform the movements is the scapula posteriorally tilting even though I can't 'sense' it. Thanks!
It's important to be able to perceive that movement. You should improve with time and practice. Email us at hey@pmcoach.pro for more tips as we really want you to nail this :)
- Coach Joshua, Team PM
Thanks so much!!
Hi,
I really enjoyed this video, thank you! Is it normal to struggle to feel this muscle activate during these exercises at first? I'm noticing a bit of an upper trap "pump" after doing some of these, namely the robot and floor press. How long would you say it takes on average to restore proper function of the serratus doing these 3 times per week? Also, can I do them more frequently or is 3x a week for the best/quickest results?
Hey!
Thanks for the update.
What you are describing is normal. You will notice changes after 4 weeks of practicing 2 - 3 times weekly.
Keep us posted on your progress :)
- Coach Joshua, Team PM
Could a weak or inactive serattus anterior be the cause of my rhomboid pain and upper trap/neck pain?
Yes.
Honestly this put me in more intense pain for days after from doin 5 mins I have fibromyalgia, tietze syndrome sure i have 2 winged scapulas, physiotherapy makes my pain and inflammation worse
Thanks for trying it out. This program may be more appropriate for you:
www.precisionmovement.coach/foundation-for-movement-longevity-yt
- Coach Joshua, Team PM
Is this video ideal for a medial winging of the scapula ? Because this is what I have I think..
Not ideal.
This one is better:
th-cam.com/video/S1rE98O6oSU/w-d-xo.htmlsi=PrihB8FbhyLEo1iH
Check it out and let us know how it goes :)
- Coach Joshua, Team PM
Forgive me, I'm confused. During the first exercise Coach E repeatedly says "posterior tilt," but the word on the screen is "anterior" tilt. Addtionally the description reads "pelvic tilt."
The subtitles aren't perfect. TH-cam needs to work on their AI for this.
Follow what he says and not the subtitles and let us know if it helps :)
- Coach Joshua, Team PM
Thank you, but it's not the closed captions/subtitles. It's the prescription in the upper left corner of the screen forthe action/position trained with the sets, reps. Pelvic tilt is in the video description with the timestamp.
Oops!
The support team is on it :)
- Coach Joshua, Team PM
I have a forward(anteriorly rotated left) shoulder. I do exercises to try to correct, but not having any luck. I’ve even done some of yours and others. My SA never seems to activate, just causes more contraction of upper traps/levator.
I did this exercise where you posteriorly rotate the shoulder back and bring your arms back as far as you can and did it w/as good as form as I could. The right side no problem, when I do the left I feel it in my collarbone. My traps levator on that side are always contracted. I will keep trying this exercise b/c I really want it to work, but wonder if you have any tips about not activating the upper traps/levator poss scalenes when doing it. Then it starts aggravating my neck. Should I slightly raise that shoulder then try the posterior tilt?
You need something more comprehensive and this can help:
www.precisionmovement.coach/shoulder-pain-solution-yt
- Coach Joshua, Team PM
Dear coach, I hope you find this comment. There seem to be this topic of posterior tilt yet I’m unsure how to actually isolate the feeling. Are there any ques that I can look for in the posterior tilting of my shoulder blades?
It's a very subtle movement that will require more practice so that you can tune into the right muscles. Practice 2 - 3 times per week for the next 4 weeks and you will improve :)
- Coach Joshua, Team PM
Hello Coach!
maybe You can help me with advice
2 years ago i suffered foot injury, while recovering from that i spent some 4 months in bed with phone or remote control…
after that i started to feel pain in upper back left side(somewhere around heart area) not all the time, bet when i bend my neck to look at my toes/chest or tilting head back with relaxed back muscles … pain is sharp and feels like radiate from back to chest to somewhere in the middle of them two…
it also gives me sort of nerve pain wich goes to ribs, im swimming and doing different exercises according my PT, but no results,
Could You please try to help me with some good ideas ?
thanks!
🙏
The ROM Coach app assessment tool can help guide your efforts to address the multiple issues that you face:
www.precisionmovement.coach/rom-yt
- Coach Joshua, Team PM
Dear Coach E.. I would wish you would always integrate cues on proper breathing by each exercise..
I am sure I am not alone battling to find the proper way of breathing by doing the exercises.
Here in particular as the Serratus Anterior insert on the ribs . I myself feel a tightening of my chest when focussing on the Serratus.. and I try to rely only on my diaphragm.. not so successfully...
Breathing is tantamount
I noticed that sometimes in my practice I did not like an exercise and I realized - guess what ! - that it had been solely caused by a - painful - unfree breathing.. solve I that, start I to enjoy..
Would you ?
I'll do my best!
When doing the shoulder rotation robot I feel a little bit of tingling when reaching end ranges of motion. Is it normal? I train calisthenics and I have winged scapula, I think because of too many depression and downward rotation movements like hanging scapula shrugs and pull ups, and not so many upward rotation movements and arm abduction. I also have difficulties reaching my hands behind my back.
That is not uncommon and indicates an area for improvement.
The Shoulder Pain Solution program was designed with people like you in mind.
www.precisionmovement.coach/shoulder-pain-solution-yt
Take a look and let us know if you have any more questions :)
- Coach Joshua, Team PM
hi I have flat thoratic spine does strengthening this muscle help me to get rounder spine ?
Potentially yes and it's worth a try.
This program can also help you out:
www.precisionmovement.coach/spc-live
- Coach Joshua, Team PM
i get really bad pinching in my anterior shoulder on the affected side on the robot exercise. is this normal
That is not normal.
Check out this video next:
th-cam.com/video/Umx6ywiJv_I/w-d-xo.htmlsi=TwgA2msV-WFhzKBF
Let us know how it goes. We want to make sure that you properly address the root cause of your issue :)
- Coach Joshua, Team PM
Should i be doing these exercises everyday?
2 - 3 times per week is sufficient :)
Is it also possible to have pain along the border of shoulder blade because of a poor activation of the serratus anterior?
Potentially yes.
It seems it's what I have for years... So when the serratus anterior doesn't do its job, the rhomboids try to prevent the shoulder blades from winging and get tight. You gave an exercise in another video. Working on adduction of the arm attached to a band. And adduction of the scapula plus depression. Just after a few sets I have less pain in between the shoulder blades. Thank you 🙏 for me one of the best channel about understanding anatomy and movement patterns.
@@pr0n035 that's great to read and happy to help :)
- Coach Joshua, Team PM
Agony. My left fist can't do the last 12" to the wall of lift & back in the robot. Right fist touches the wall.
That 12" is a big miss.
Do your best and you will improve soon enough.
Am I doing something wrong when it feels like my rhomoids and elevator scap or upper traps feel really amped up after I do the robot?
Nope...you are likely using those muscles, which is normal.
- Coach Joshua, Team PM
@@PrecisionMovementCoach ah. Well I mean it seems like especially on my right side after the robot I really feel it in my neck like my levator or upper traps seems overactive in a way my left side doesn't normally
@@trentwhalin9422 Got it...Start working on the Total Shoulder Mobility 1 and Neck Pain 1 ROM Coach routines to restore balance to that area of your body:
www.precisionmovement.coach/rom-yt
- Coach Joshua, Team PM
Robot is very difficult for me - especially right side. Much pain. Should I simply continue until I achieve full flexibility and pain subsides?
Stop doing any exercise that causes pain or that you cannot modify in order to do it pain-free no matter how small the movement is.
You can also try it out while lying on your back on the floor.
- Coach Joshua, Team PM
@@PrecisionMovementCoach Thanks Joshua. But if I don't work through the pain, how will I resolve the restriction causing the pain?
@@danvinal5272 The pain response indicates that you are moving through a range of motion that should be avoided. This is your brain's way of telling you to stop and it is pointless to continue as you will not resolve the restriction causing the pain. It will only get worse.
What will lead to success is finding a pain-free range of motion and gradually expanding it over time with controlled practice.
Let me know exactly where the pain is so that I can make further recommendations.
- Coach Joshua, Team PM
Does development in this muscle cause cramps or slight pain? Because mine just started developing it looks like Bruce Lee’s rib cage please help I went to the doctor because I was scared ngl 😂 and they said I was healthy
That is not uncommon especially if you have not done exercises like this before. It should subside with time and practice.
Check out the ROM Coach Total Shoulder Mobility 1 routine, which should help to ensure that your shoulder are moving effectively:
www.precisionmovement.coach/rom-yt
- Coach Joshua, Team PM
@@PrecisionMovementCoach thanks it made me feel better but I did feel some pain before sleep woke up feeling better I’m going to continue until it stops hurting as much