The serratus anterior is a knifelike, jagged muscle that originates on the underside of the shoulder blade—near the inner border—and attaches to the ribs. Its job is to offer stability during the upward rotation of the shoulder blade, which happens when you lift your arms above your head.
If it's not doing its job properly, it can cause shoulder injuries, such as impingements and even rotator cuff tears. Also, it can yank and crank on the neck.
Fortunately, you may actually be able to prevent neck and shoulder pain by strengthening the serratus anterior. In order to target this muscle, you can perform subtle movements that draw the shoulder blades (or scapulae) together and apart, which is called retraction and protraction.
MORE: The 4 Most Relaxing Pre-Bedtime Stretches Ever
Here are three different variations of the "scapular push-up", which strengthens the serratus anterior and improves overall shoulder mobility.
"The exercises below increase in difficulty as you are supporting more of your own bodyweight with each progression, which requires more strength in your core, shoulders, and upper back to maintain the correct positioning," says Emily Cook Harris, founder/head trainer of EMPOWERED, creator of NYC FITWeek, and certified personal trainer.
Hold the retracted position in each variation for a few seconds, and perform 10 reps with good form.
Beginner: Wall Scapular Push-Up
Place your hands on a wall in front of you with fully extended arms. Engage your core, and keep your body and arms straight as you squeeze your shoulder blades together. (During this action, the shoulder blades draw together toward the midline of your back, and your chest moves a few inches closer to the wall.) Then, press into the hands as you draw the shoulder blades apart, and slightly round out the upper back. This is a slow and controlled movement. Hold the retracted position—with the shoulder blades drawing together—for about 2-3 seconds. Perform 10 reps.
Intermediate: Scapular Push-Up On The Knees
Begin on all fours with your hands directly underneath your shoulders. Keeping the arms straight, squeeze your shoulder blades together toward the centre of your back, and hold for about 2-3 seconds. Do your best to keep the core engaged and back flat. Then, press the upper back toward the ceiling as you return to the starting position.
Advanced: High Plank Scapular Push-Up
Begin in a high plank position with straight arms and your hands directly underneath your shoulders. Draw the shoulder blades together on your back. Notice your chest drop toward the floor a few inches, and draw both sides of your navel in toward your spine. Hold for 2-3 seconds. Then, press into the hands as you lift back up to the starting position.
Newsletter
