Serratus anterior muscle stretching exercise

What is serratus anterior stretch?

• The serratus anterior is also known as a boxer’s muscle. This is situated along the upper sides of the rib cage, 1st to 8th or 9th ribs & scapulae. This is fan shape muscle. A serratus anterior is facilitated the movement necessary to throw the punch. A serratus anterior performs forward as well as upward motion of scapulae & shoulder rotation.
• This muscle paralysis causes winging of scapulae. Performing serratus anterior stretch, the patient can achieve many benefits related to the upper body.
• Serratus anterior stretch has many health benefits as well as an important exercise to improve the flexibility of the upper body region & also the fitness level.

What is the importance of serratus anterior stretching?

There is some importance the patient needs to know:

• This helps in scapular protraction as well as retraction.
• This is the main stabilizer of the scapula during motion & at rest.
• Increase flexibility as well as mobility of muscle.
• Relieves muscular tightness as well as soreness.
• It also helps to relieve Serratus anterior pain
• Improves blood circulation & nutrients in the area.
• This also helps in the rotation of a shoulder joint.
• This helps you with routine activities, especially the throwing movement.

What are the types of serratus muscle stretching?

There are certain types that give the patient serratus muscle stretch :

• Crescent Side Bend
• Arm Stretch
• Doorway Stretch
• Bear hug
• SA self stretch
• Overhead reach
• Wall stretch
• Exercise ball stretch

Crescent Side Bend

• How to do this stretching exercise: Stand straight with a straight spine.
• Reach the arms toward the roof as well as place the palms together.
• Slide the scapulae down the back, lowering the shoulders away from the ears.
• Press the hips out to the right as you curl the upper body laterally to the left.
• Hold the stretch for 10 – 20 seconds, then repeat on the left side.

Arm Stretch

• How to do this exercise: Stand straight with an upright spine.
• Place the left arm behind the back with the left elbow slightly bent.
• Reach behind the back with the right hand and grab hold of the left wrist.
• Pull the left wrist gently toward the right hip.
• Lower the right ear toward the right shoulder to feel a deep stretch.
• Hold this stretch for 10- 20 seconds, then repeat on the right side.

Doorway Stretch

• How to do this exercise: Take the standing position in the doorway. Straighten the spine & stand straight.
• Place the left hand on the door frame at shoulder height.
• Place the fingers pointing toward the roof.
• Draw the left scapula closer to the spine.
• Keep the left palm planted firmly & turn the opposite body side, toward the right, until the upper body is facing forward & the left arm is behind you.
• Hold the stretch for 10-20 seconds, then repeat on the opposite side.
• When the patient feels pain during the stretch, stop right there & consult the physical therapist.

Bear hug

• How to do this exercise: Tie up the resistance band behind you just above the head level.
• Stand tall with the back facing towards the resistance band.
• Now grab the resistance band by the hands.
• Move the arms back to the forward-in front of you.
• Hold that movement to feel a stretch for 20 seconds.
• Repeat 3-4 times.

SA self stretch

• How to do this exercise: Take the sitting position on the chair. Move the body sideways, so that the back supports a chair at the side.
• Now grab the back support by using the whole same sidearm.
• Then move the upper body to the opposite side.
• Feel the stretch and hold for 15-20 seconds.
• Repeat 3-4 times. Perform it on another side.

Overhead reach

• How to do this exercise: Stand straight with your feet slightly apart.
• Move the arms upward-facing towards the ceiling.
• Bend at the left side at waist level without moving the lower body.
• The patient feels stretched at the left side of the serratus muscle.
• Holding time is 20 seconds and do it 3-4 times.

Wall stretch

• How to do this exercise: Stand sideways to a wall.
• Now move the opposite side of the arms overhead to touch the wall.
• Slightly bend the upper body to feel the stretch.
• Adjust the leg position for support.
• Feel the stretch at the side.
• Holding time is 15-20 seconds.

Exercise ball stretch

• How to do this exercise: Take the kneeling position in front of the exercise ball.
• Now bend forward at the waist during moving both arms forward to place on the exercise ball.
• Slowly move the ball forward with the arms.
• Reach forward until you feel the stretch.
• Holding time is 30 seconds & repeat.

Common mistakes are done while the serratus anterior stretch

There are some mistakes the patient needs to avoid during stretching:

• Hold every stretch long enough to achieve benefit.
• Do not force the muscles to feel the deep stretch, gentle stretch is also beneficial for you. Extra force gives the patient pain that is harmful to the muscle.
• Do not use bouncing movement while a stretch causes injury to the muscles.
• If you have prior any condition or injury, do not perform stretching.
• When the patient feels pain during the stretch, stop right there & consult the physical therapist.
• The patient needs to know how minutes he or she should hold the breath and then release the breath.
• The patient should do all these exercises once a day minimally.

FAQ