scapula retraction exercise crossover symmetry

#SCAPULA RETRACTION EXERCISE CROSSOVER SYMMETRY HOW TO#

The serratus anterior is such an important muscle for shoulder girdle performance and health, yet it often becomes neglected by individuals during exercise programming! If this muscle is weak and/or inhibited, the shoulder blade will not move smoothly along the thorax (rib cage) the way it should with functional arm movements, such as reaching overhead. Why Is It Important To Train The Serratus Anterior?

#SCAPULA RETRACTION EXERCISE CROSSOVER SYMMETRY HOW TO#

The Shoulder Rehab Program is a physical therapist developed, step-by-step program that teaches you how to optimize your shoulder health. T he serratus anterior is an essential component of adequate control of our shoulder. Improve Your Serratus Anterior Activation and Shoulder Health Today! This portion also protracts the scapula as well as rotates the inferior angle upward and laterally.Īll in all, with all portions of this muscle working together, the serratus anterior’s MAIN action is to protract and upwardly rotate the scapula, keeping the shoulder blade close to the thoracic wall in addition to optimally positioning the glenoid for ultimate efficiency of the upper extremity during various overhead motions.

Inferior: The inferior component originates from the sixth through ninth ribs and inserts on the inferior angle of the scapula.

Middle: The middle component of the serratus anterior stems from the third, fourth, and fifth ribs and inserts on the vertebral border of the scapula, serving to protract the scapula.

This component serves as the anchor that allows the scapula to rotate when the arm is lifted overhead.

Superior: This portion originates from the first and second ribs and inserts into the superior medial angle of the scapula.

There are 3 separate components to the serratus anterior, including a superior, middle, and inferior component. Serratus Anterior: 3 Functional Components Due to its large role in stabilizing the scapula as well as contributing to overall shoulder health, when weakness is present, it often manifests with either scapular winging or poor scapular control (1,2).

The function of this muscle is to allow for forward elevation of the arm and to pull the scapula forward around the rib cage (protraction). You can feel this muscle by putting your hand just underneath your armpit. The Serratus Anterior is a broad, flattened muscle that runs from the lateral surface of the ribs, passes posteriorly around the thoracic wall, and inserts on the costal surface of the medial border of the scapula. This article will demonstrate the best serratus anterior exercises to improve activation and control of this very important scapular stabilizer! Moreover, the serratus anterior is probably best known for its help in preventing scapular winging, which is when our shoulder blade abnormally moves away from our thorax during arm movements. Not only does this muscle have a cool name, but it is also needed for a plethora of arm movements whether it be an open chain movement (punching/grabbing something out of the cabinet) or a closed chain movement (pushups, planks, downward dogs, or handstands).

The Serratus Anterior, which is also known as the “Big Swing Muscle” or “Boxer’s muscle”, is an important muscle that helps optimize the proper movement of our shoulders.

Scapula retraction exercise crossover symmetry