Muscle of the month: Serratus Anterior!

WHAT A STRONG SERRATUS ANTERIOR WILL DO FOR YOUR BODY 

 

Deeper breaths

The serratus anterior also acts as a breathing accessory muscle by helping the ribs expand back and sideways, which means deeper and lower breaths into the lungs instead of short breaths that expand the chest forward. During strenuous exercise, the body needs to process energy and oxygen more quickly, so breathing more efficiently will help keep your large, moving muscles working more effectively. Breathing lower into the lungs without expanding the chest forward will also help release neck tension and stress signals associated with shallow chest breathing. 

 

Proper shoulder function

Proper shoulder function is important to keep you away from common shoulder injuries such as tears, impingement and frozen shoulder. The superhero muscle makes justice to its nickname as a strong shoulder stabilizer and mobilizer. It can take a lot of the load off the neck and Rotator Cuff muscles in weight bearing exercises (stability) and during arm movements (mobility). 

 

Freedom from neck tension 

When the Serratus Anterior is weak our neck muscles do a lot of the work they aren't great at, causing these muscles to become shortened and weakened, eventually leading to a forward head position and compression of the cervical spine. When the body stands, sits and moves with proper mechanics, a lot of the load commonly carried by our neck muscles is released allowing the body to live in balance and free of unnecessary tension.

 

More range of motion

As a mobilizer, a strong Serratus Anterior working together with other shoulder muscles will provide proper shoulder and arm function, allowing the arm to articulate freely and happily in the shoulder sockets. This means better mobility, a longer reach and the largest range of motion the anatomy of your shoulder sockets allow. 

 

Stronger abdominals

There is a direct connection between your Serratus Anterior, your Lats and your Obliques. The Serratus provides support beyond it's primary function on the shoulder. At the top of the sideline of your trunk, it provides support to your Lats and Obliques in exercises such as pull ups, sit ups, push ups, lat pulls and any motion involving your core. Neck strain will be a thing of the past during your sit ups, roll ups and teasers. 

 

Better performance

In other words, a better Tennis serve, golf swing, boxing jab, cycling posture, swimming stroke, you name it. Whatever it is you do with your arms and shoulders whether it be type all day in the computer or perform any specific activity, a strong Serratus Anterior will help you do it better, more effortlessly and with more endurance and power.

 

TEST AND BUILD YOUR SERRATUS STRENGTH 

 

Plank

Hold the plank position for 90 seconds or more, maintaining hips, ribs, and head in one long line. Maintain a sense of pushing the floor away from you as you hold to make sure your serratus is engaged. 

 

Push up

In plank position, lower your your body towards the floor bending your elbows while maintaining plank form. Push the floor away from you as you extend your elbows to return to the plank position. 

 

Maintain neutral balance: During these exercises, the shoulder blades shouldn't wing out nor should your shoulders round forward.