Serratus Anterior Exercises (Activation)

This course describes serratus anterior exercises, commonly referred to as serratus anterior activation. Performing upward rotation, posterior tipping, and depression of the scapula, with thoracic extension, may improve recruitment (isolation) of this important muscle. The serratus anterior acts as an upward rotator, depressor, and protractor of the scapulothoracic joint, and is likely the primary stabilizer of the shoulder girdle (scapula). It is common to include these exercises in a program designed to address scapula elevates (scapula dyskinesis) ; however, these exercises may also be recommended to address arms fall, thoracic kyphosis, and cervical dysfunction. Addressing these signs has been correlated with improving and reducing the risk of neck pain, shoulder pain, shoulder pathology, thoracic kyphosis, shoulder impingement syndrome, and improving sports performance. Movement professionals (personal trainers, physical therapists, athletic trainers, massage therapists, chiropractors, occupational therapists, etc.) should consider adding these exercises to their repertoire with the intent of improving patient/client outcomes from their integrated exercise programs and therapeutic (rehabilitation) interventions.

Isolated Muscle Activation Exercises:

• Floor Scaption
• Wall Scaption
• Wall Slides with Resisted External Rotation

Reactive Muscle Activation Exercises

• Stability Ball Chest pass

Subsystem Integration Exercises

Last, it is important to integrate the increase in serratus anterior activity into functional exercise. The Brookbush Institute accomplishes this with intrinsic stabilization subsystem, anterior oblique subsystem, and posterior oblique subsystem integration. Some example movements for these purposes include:

• Quadruped with Arm Raise (ISS)
• Step-Up to Balance to Chest Press (AOS)
• Dynamic Lunge to Chest Press (AOS)
• Squat To Row (POS)
• Reverse Lunge To Row (POS)

Caption: Wall slides used for serratus anterior activation