Step-by-Step Guide to Stretching Your Serratus Muscle

Are you struggling with shoulder pain? You are not alone. It affects millions of people around the world. Studies show that about 18-26% of adults experience shoulder pain at some point in their lives. But most people don’t realize that a small but important muscle called serratus muscle could be the culprit.

This muscle is important for keeping your shoulder blades stable and helping them move properly. Tight or weak can cause pain, make it hard to move your shoulder, and even lead to injuries.

The good news is that a few targeted stretches and strengthening exercises can help relieve pain, improve mobility, and keep your shoulders strong. 

Let’s dive into seven expert-recommended moves to get you feeling better!

What Are the Signs You Have a Tight or Weak Serratus Muscle?

Before we dive into exercises, it is important to first figure out if your serratus anterior is tight or weak. Here are some common symptoms to look out for:

• Shoulder Pain
• Restricted Arm Movement
• Scapular Winging[M.A2] 
• Upper Back Pain
• Difficulty with Pushing Movements

7 Effective Serratus Anterior Muscle Exercises to Improve Mobility

Let’s explore seven effective exercises to relieve pain in the serratus anterior muscle:

1. Wall Stretch

The wall stretch is an effective exercise to activate and stretch your serratus anterior, which helps improve shoulder mobility and reduce tension.

How to do it:

1. Stand a few feet away from a wall.
2. Place your palms flat on the wall at your shoulder height.
3. Slowly push your hands against the wall, focusing on protracting (moving apart) your shoulder blades.
4. Hold the stretch for 20-30 seconds.
5. Perform 3 sets of the exercise.

Tip: Keep your core engaged throughout the stretch to support your posture and feel the serratus muscle stretch for maximum benefits.

2. Hanging Stretch

Hanging Stretch is another effective workout to decompress your shoulders and target the serratus anterior for better mobility and relief from tightness.

How to do it:

1. Find a pull-up bar or any sturdy horizontal bar.
2. Grip the bar with both hands and let your body hang down with your arms fully extended.
3. Allow your shoulder blades to move away from each other as you hang.
4. Hold for 20-30 seconds.
5. Perform 2-3 repetitions.

Tip: Focus on keeping your body relaxed to get the most effective stretch for your shoulders.

3. Plank with Shoulder Taps

This exercise not only targets your core but also activates the serratus anterior. It also helps in building shoulder stability and strength.

How to do it:

1. Get into a plank position with your hands directly under your shoulders.
2. Keep your core engaged and lift one hand to tap the opposite shoulder.
3. Return the hand to the floor and alternate sides while maintaining a steady plank position.
4. Perform 3 sets of 12-15 repetitions.

Tip: To keep your body steady, fully engage your core and avoid rocking or shifting movement during the taps.

4. Chair Stretch

If you spend long hours sitting at a desk or working on a computer, this stretch is perfect for relieving pain in the serratus anterior.

How to do it:

1. Sit in a chair with your back straight.
2. Place your hands on the back of the chair and push your chest forward while rounding your upper back slightly.
3. Focus on pushing your shoulder blades away from each other.
4. Hold for 20-30 seconds.
5. Repeat the movement for 2-3 times.

Tip: Make sure to keep your posture straight while doing this stretch to avoid straining your lower back.

5. Scapular Push ups

This exercise helps strengthen and stabilize shoulders by focusing on shoulder blade movement, which activates the serratus anterior for people who have shoulder instability or weakness.

How to do it:

1. Get into a push-up position, either on your toes or knees.
2. Instead of bending your elbows, lower your chest toward the ground by protracting your shoulder blades (moving them apart).
3. Push back up by retracting your shoulder blades (moving them together).
4. Perform 3 sets of 10-15 repetitions.

Tip: Focus on controlling the movement of your shoulder blades, ensuring you’re fully protracting and retracting them with each repetition.

6. Side Sitting Lean

If you want to stretch your side torso (chest, back, and abdomen) and improve flexibility, this exercise is a great way to engage the serratus anterior while seated.

How to do it:

1. Sit on the floor with your legs stretched out in front of you.
2. Reach one arm over your head and lean your torso towards the opposite side, aiming to stretch the side of your torso and the serratus anterior.
3. Hold for 20-30 seconds, then switch sides.
4. Repeat 2-3 times on each side.

Tip: Keep your chest open and avoid collapsing your torso to get the best stretch through your serratus anterior.

7. Eccentric Strengthening Exercises

This amazing exercise focuses on the controlled lengthening of a muscle, which can help build strength in the serratus anterior.

How to do it:

1. Perform a plank with shoulder taps or push-ups.
2. As you lower your body, focus on doing it slowly and with control, especially during the lowering phase.
3. This slow movement will engage your serratus anterior more effectively, boosting its strength.
4. Perform 3 sets of 8-12 reps.

Tip: Keep your movements slow and deliberate to maximize the benefits of eccentric strengthening and avoid rushing through the exercise[M.A3] .

Visit King West Chiropractic Health Center for Professional Chiropractic Treatments 

If you are still dealing with shoulder weakness or serratus muscle pain after doing these exercises, getting professional advice might be a good idea. 

The team at King West Chiropractic Health Center can help identify any underlying problems and offer treatments like chiropractic adjustments, massage therapy, and personalized exercise plans to speed up the recovery process.

Conclusion

Taking the time to stretch and strengthen your serratus anterior is key to improving shoulder mobility and relieving pain. By adding these seven serratus muscle workout exercises to your routine, you will be able to focus on this often-overlooked muscle, leading to better shoulder function and less discomfort. 

Just remember, consistency is important for the best results!

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