6 Best Serratus Anterior Exercises For Healthier Shoulders

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Table of Contents

• What are Serratus Anterior Muscles?
• Why are Serratus Anterior Exercises Important?
• 6 Serratus Anterior Exercises You Can Do at Home
• What are the Benefits of Serratus Anterior Exercises?
• How Often Should You Do Serratus Anterior Exercises?

What are Serratus Anterior Muscles?

Serratus anterior muscles are located on the sides of your rib cage and attached to your shoulder blades. These muscles help you move your arms forward and upward, as well as stabilize your shoulder blades.

These muscles are important for anyone who performs physical activities that involve the upper body, such as lifting weights, playing sports, or even carrying groceries.

Why are Serratus Anterior Exercises Important?

Serratus anterior exercises are important because they can help prevent shoulder injuries and improve overall upper body strength and stability.

When these muscles are weak, other muscles in the shoulder and upper back have to compensate for their lack of strength, which can lead to imbalances and injuries. By strengthening the serratus anterior muscles, you can help prevent these imbalances and injuries from occurring.

6 Serratus Anterior Exercises You Can Do at Home

1. Wall Angels: Stand with your back against a wall, your feet a few inches away from the wall. Slowly slide your arms up and down the wall, keeping your elbows, wrists, and hands in contact with the wall at all times.

2. Plank with Arm Reach: Start in a plank position, with your hands directly under your shoulders. Reach one arm forward, keeping your hips level. Return to plank position and repeat on the other side.

3. Push-Up Plus: Start in a push-up position, with your hands slightly wider than shoulder-width apart. Lower your body towards the ground, then push back up while rounding your upper back and protracting your shoulder blades.

4. Scapular Push-Ups: Start in a plank position, with your hands directly under your shoulders. Push your shoulder blades away from each other, then bring them back together.

5. Shoulder Taps: Start in a plank position, with your hands directly under your shoulders. Reach one hand across your body to tap your opposite shoulder, then return to plank position and repeat on the other side.

6. Resistance Band Punches: Attach a resistance band to a sturdy object at shoulder height. Stand with your side facing the object and hold the band with one hand. Punch forward with your arm, keeping your elbow straight and your shoulder blade stable. Repeat on the other side.

What are the Benefits of Serratus Anterior Exercises?

The benefits of serratus anterior exercises include improved shoulder stability, better posture, decreased risk of shoulder injuries, and improved upper body strength.

By strengthening the serratus anterior muscles, you can improve your overall shoulder stability, which can help prevent injuries and improve your ability to perform physical activities that involve the upper body.

Additionally, these exercises can help improve your posture by strengthening the muscles that help keep your shoulder blades in the correct position.

How Often Should You Do Serratus Anterior Exercises?

It is recommended to do serratus anterior exercises at least twice a week, with a day of rest in between each session.

It is also important to listen to your body and not overdo it. If you experience any pain or discomfort during these exercises, stop immediately and consult with a medical professional.

Conclusion

Serratus anterior exercises are important for anyone who wants to improve their upper body strength and prevent shoulder injuries. By incorporating these exercises into your workout routine, you can help strengthen your serratus anterior muscles and improve your overall shoulder stability and posture.