Serratus anterior stretch: Health benefits and how to do?

Serratus anterior stretch have many health benefits and important exercise to improve flexibility of upper body region and also your fitness level.

What is serratus anterior stretch?

The serratus anterior is also known as the boxer’s muscle. It is situated along the upper sides of the rib cage – 1st to 8th or 9th ribs and scapulae. it is fan shape muscle. The serratus anterior is facilitated the motion necessary to throw a punch. The serratus anterior perform forward and upward motion of scapulae and shoulder rotation.
This muscle paralysis causes winging of scapulae. Performing serratus anterior stretch, you can achieve many benefits related to your upper body.

What is the importance of serratus anterior stretching?

There is some importance you need to know:

• It helps in scapular protraction and retraction.
• It is the main stabilizer of the scapula during motion and at rest.
• Increase flexibility and mobility of muscle.
• Relieves muscular tightness and soreness.
• Improves blood circulation and nutrients in the area.
• It also helps in the rotation of the shoulder joint.
• It helps you with your routine activities, especially the throwing motion.

What are the types of serratus muscle stretching?

There are certain types that give you 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: Stand straight with a straight spine.
Reach your arms toward the roof and place the palms together.
Slide your scapulae down the back, lowering the shoulders away from the ears.
Press your hips out to the right as you curl your upper body laterally to the left.
Hold the stretch for 10 – 20 seconds, then repeat on the left side.

Arm Stretch

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

Doorway Stretch

How to do: Take a standing position in a doorway. Straighten your spine and stand straight.
Place your left hand on the door frame at shoulder height.
Place the fingers pointing toward the ceiling.
Draw your left scapula closer to your spine.
Keep the left palm planted firmly and turn the body opposite side, toward the right, until your upper body is facing forward and the left arm is behind you.
Hold the stretch for 10-20 seconds, then repeat on the opposite side.

Bear hug

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

SA self stretch

How to do: Take a sitting position on a chair. move your body sideways, so that the back support a chair at your side.
Now grab the back support by using your whole same sidearm.
Then move your 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: Stand straight with feet slightly apart.
Move your arms upward-facing towards the roof.
Bend at your left side at waist level without moving your lower body.
You feel 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: Stand sideways to the wall.
Now move your opposite side of arms overhead to touch the wall.
Slightly bend your upper body to feel a stretch.
Adjust your leg position for support.
Feel the stretch at your side.
Holding time is 15-20 seconds.

Exercise ball stretch

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

Common mistakes are done during serratus anterior stretch

There are some mistakes you need to avoid during stretching:

• Hold every stretch long enough to achieve benefit.
• Don’t force the muscles to feel a deep stretch, gentle stretch is also beneficial for you. Extra force gives you pain that is harmful to your muscle.
• Don’t use bouncing motion during a stretch that causes injury to your muscles.
• If you have prior any condition or injury, don’t perform stretching.
• When you feel pain during the stretch, stop right there and consult your physical therapist.

Author: Nitesh Patel - Physiotherapist

Physiotherapist in Samarpan Physiotherapy Clinic Ahmedabad Bapunagar Amaraiwadi Vastral Mobile Physiotherapy Clinic Dr. Nitesh Patel ( Physiotherapist ) : Mo No : 09898607803