# 4a - Serratus anterior TO STRETCH RIGHT AND LEFT SERRATUS ANTERIOR: Stand up straight, interlace both hands behind your buttocks and straighten arms completely. This movement is identical to Bruce Lee’s famous “One Inch Punch”. endstream endobj 2 0 obj <> endobj 38 0 obj <> endobj 5 0 obj <> endobj 40 0 obj <> endobj 41 0 obj [42 0 R] endobj 90 0 obj [91 0 R] endobj 134 0 obj [135 0 R] endobj 178 0 obj [179 0 R] endobj 222 0 obj [223 0 R] endobj 223 0 obj <> endobj 221 0 obj <> endobj 189 0 obj <> endobj 224 0 obj <>stream After a few moments, roll your shoulders the opposite direction. Hold for three to five breaths, and repeat on the other side. Because of its important role as a dynamic scapular stabilizer, several assessment tools have been used to investigate … Stretches for a Tight Serratus Anterior. Your serratus anterior muscle attaches on the upper eight to nine ribs and your shoulder blade. Protraction %PDF-1.6 %���� 2011-08-19T14:10:24-07:00 Also, the serratus anterior assists in keeping the shoulder blade close to your rib cage and prevents it from winging out to the side. This muscle assists in several different movements such as those performed in pushups, shoulder presses and shoulder shrugs. The Serratus Anterior: 3 Exercises to Improve Overhead Mobility Ernie Gamble January 8, 2018 Baseball , Shoulder , Sports Injuries The serratus anterior is a key muscle involved with the performance of many overhead movements such as throwing a baseball … The serratus anterior punch, scaption, dynamic hug, knee push-up plus, and push-up plus exercises consistently elicited serratus anterior muscle activity greater than 20% maximal vol-untary contraction. Work to create a straight line from your heels to your head. BACKGROUND Strengthening of the SA is a critical component of rehabilitation for patients with shoulder impingement syndromes. stylized home exercises—continuing to emphasize form. 120 punch. Insertion: Anterior surface of medial border of scapula Published: 14 August, 2017 . uuid:9c229c77-fca8-40e2-a540-ef339801d7bb This muscle works to stabilize the scapular. The serratus anterior is sometimes called the “boxing muscle” because you need this protraction to throw a punch. The serratus anterior often gets overlooked, but it's essential for shoulder health and pressing strength. The serratus anterior upwardly rotates the shoulder blade and protracts the shoulder blade (move it away from the midline of the body). But in most people this muscle is weak, inhibited and/or rarely considered in exercise programming. To start, sit or stand in a comfortable position. Bend your elbow and reach your hand down your back. Due to its large role in stabilizing the scapula, inadequ… Upward Plank stretches and lengthens the serratus anterior. “It gets its name from its serrated shape, like a knife blade, as it attaches to the ribs, and is anterior (forward to) the shoulder blade,” says Phoenix Carnevale, Daily Burn 365 trainer and martial artist. Also, the serratus anterior assists in keeping the shoulder blade close to your rib cage and prevents it from winging out to the side. The serratus anterior muscle runs from the lateral surface of your ribs to the inside border of your scapula. If you do not have strength and/or control of this very important muscle, it can lead to scapular winging. Health and pressing strength muscle attaches on the ground Bruce Lee ’ s “... Up and over your head called the “ boxing muscle ” because you this! And well functioning shoulder is something we take for granted clasp hands you. 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