SECONDARY MUSCLES – Upper and lower trapezius, serratus anterior, abdominal muscles, back muscles (spinal erectors), calf muscles, oblique muscles. If You Currently Experience Shoulder/ Serratus Anterior Pain Or Scapular Winging. This is a great program that can be done countless times and will educate you on how to use resistance bands at home or outdoors. Stand on it shoulder-width apart and keep your feet aligned with your knees. Pull the band towards your face until its close to your body and just below your chin (at the midline). Pull your shoulder blades towards the ground (this will depress and tip them posterior slightly). Any sort of chest press or bench press will work your serratus, particularly at the top or lockout portion of the movement. Perform this exercise at first with the goal to reach your thumbs all the way to the floor above your head. Welcome back to Squat University. Take your resistance band and tie one end to the upright object and attach the other around your ankles. Damage to these muscles can lift your scapula, a condition referred to as ‘winging’. To first perform the anterior raise, rest both hands at your thighs. Scapular Press with Resistance Band . For more advanced intermediate athletes, we are going to use a thicker and heavier resistance band. To perform a repetition, exhale as you extend both arms upwards. I suspect I injured it while climbing. Exercise 1: Push-up Plus . How to Strengthen the Ankles, Arches & Feet for Dance. Dumbbell Chest Press Step 1. Serratus Anterior Training Track Proper evaluation and training of a weak or inhibited serratus anterior is essential to the rehabilitation of many shoulder conditions. If the upper back is sagging, you won't feel the full benefit in your serratus anterior. Specifically, it has become inactive or very weak. Pull the band towards the midline of your body. Your anterior tibialis muscle, or shin, helps you flex your foot and angle your toes inward. This keeps the muscles of the hamstrings activated during the contraction and relaxation phase and maximises the potential for muscle growth. The posterior deltoids and rhomboids are the main focus. Lie down with your back flat on the mat. Among the pieces of training equipment you can use to provide the resistance for the muscle are dumbbells. A greater lean will increase the challenge for your body to maintain all of the prior cues. With the right attention to detail, these exercises will work for you. Holding a dumbbell at the hip, slowly raise the arm forward until the dumbbell reaches shoulder height. Much like performing squats with this equipment, you’ll feel the tension from the eccentric to the concentric stage (start to finish) of the exercise. If you’re just starting, keep your thumbs touching the wall and then gradually press your elbows against the wall as far back as you can manage. You should feel … Squats are a great exercise for building all the major muscles in the lower body and burning additional calories. Strengthens the serratus anterior muscle. This routine is more shoulder friendly and functional as it recruits more than one muscle group. This video will show you how to complete inclined pushups: 6 Dumbbell Punches. Last week I introduced a blog series on improving shoulder stability by addressing a weak serratus anterior muscle. Face pulls train various muscles in the posterior chain, preventing muscular imbalances from happening, and keeping agonist and antagonist muscles (opposite muscle groups such as the chest and back) fully functional. Recommended sets/reps: 2-3 sets of 15-20 reps eventually moving to 10 reps with heavier weight. Step 2. Saved by Nicole Thompson. You will have less resistance when using higher platforms. Another muscle that can commonly become over active in the presence of a weak serratus anterior is the subscapularis (one of your rotator cuff muscles that lies on the anterior or front side of your shoulder blade). Lean forward, start extending your torso towards the wall. Stand on the Resistance Band about shoulder-width apart. View @SquatUniversity’s profile on Twitter, View Squat_University’s profile on Instagram, View SquatUniversity’s profile on Pinterest, View Aaron Horschig’s profile on LinkedIn, View SquatUniversity’s profile on YouTube,, Stabilizing the Shoulder Blade & Joint – Squat University, SERRATUS ANTERIOR PAIN – Trigonal Solutions, How to Correctly Treat Piriformis Syndrome. Recommended sets/reps: 2-3 sets of 10 reps. The “anterior raise to band pull apart” is a highly functional exercise for the entire body. 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