Serratus Anterior
Serratus Anterior
Stretches
Stretches
Serratus Anterior, CHEST Stretch for All standing
Serratus Anterior, CHEST Stretch for All standing
How to perform the stretch:
1. Start in a standing position
2. This movement stretches both sides at the same time
3. Place your hands on your posterior hips with your fingers pointing downwards
4. Retract (adduct) your shoulders (both scapula)
5. Laterally rotate the shoulders to bring the elbows towards each other behind the back
6. Take a sharp, deep breath and puff out the chest to increase the stretch
7. Hold the stretch for 20 Seconds
8. Release the stretch
Serratus Anterior, CHEST Stretch with strap for All standing
Serratus Anterior, CHEST Stretch with strap for All standing
How to perform the stretch:
1. Start in a standing position
2. This movement stretches both sides at the same time
3. Wrap a yoga strap/belt around both arms (above elbows) behind your body (to ‘pull’ elbows together)
4. Place your hands on your posterior hips with your fingers pointing downwards
5. Retract (adduct) your shoulders (both scapula)
6. Laterally rotate the shoulders to bring the elbows towards each other behind the back
7. Take a sharp, deep breath and puff out the chest to increase the stretch
8. Hold the stretch for 20 Seconds
9. Release the stretch
Muscle Details
Muscle Details
The Serratus Anterior is responsible for stabilizing the scapula against the posterior chest wall. It is also the muscle that is known as the ‘Superhero Muscle’ because it is always drawn highly defined (below the pecs and in front of the armpit) on superhero’s such as Superman and Wolverine.
Origin:
- Lateral surface of ribs 1 – 9.
Insertion:
- Costal surface of the medial border of the scapula.
Action:
- Protraction (abduction) and upward rotation of the scapula as well as stabilization of the scapula.
Muscle strain injuries are rather uncommon, but can occur during repetitive forceful pushing and punching motions, eg Boxers.