Serratus Anterior Muscle

Serratus anterior refers to a broad muscle that is located between the thorax and scapula. Its fibers extend medially and posterior from the lateral ribs before running deep into the scapula. It is inserted under the surface of the scapulas medial boarder, lying along the subscapularis and sharing a strong attachment with the rhomboid minor and major. Its multiple functions in the body make it critical to healthy rhythms during movements such as pushing, reaching, and throwing. Without it, proper muscle contraction and optimal strength in the shoulder and neck muscles will be impossible.

An overview of Serratus anterior

Serratus anterior refers to muscle which is in a ridge-shape. Its origin is on the upper ribs inserted on the anterior and medial border of the scapula. Serratus anterior, its name comes from the location and appearance its jagged edges, which is similar to the serrated knives, and its location on the front of the body. Its shape usually makes this muscle confused with the ribs. It is most visible on active bodybuilders, with the long thoracic nerve that travels on the muscles surface innervating it. Aside from coordinating the movement of the neck and shoulder muscles, it also plays a major role in forceful inhalation.

Serratus anterior also serves as an accessory muscle of respiration so it is usually used during labored breathing caused by exercise. Its primary action is described by the upward rotation and protraction of the scapula. Also known as the boxers muscle which moves the scapula in the way that is similar to the motion which happens when a person throws a punch. It is also responsible for holding the scapula closed to the rib cage in order to assist the movement of the arm. As it works along with other muscles such as the rhomboideus major, levator scapulae, trapezius, and pectoralis minor, it can also control your scapula by pulling it downward and forward.

Injuries of Serratus anterior

If you are suffering from serratus anterior injury, you will start to experience pain below your armpit area. Your side and mid back at the lower end of your shoulder blade may become painful as well. Since this muscle also serves as an auxiliary breathing muscle, most patients experience pain when they try to take normal and deep breaths. Known as serratus anterior dysfunction, this condition may affect the muscles in the neck and cause other symptoms such as jaw pain, headaches, and dizziness. It is possible to treat this condition through trigger point therapy, a highly effective form of self-treatment.

A winged scapula refers to a condition wherein the scapula no longer lies flat against the back. Its medial side will start sticking out of the body, thus resembling a chicken wing. Although the winged scapula isn’t the injury of serratus anterior in itself, its symptoms can cause you a lot of discomfort. The usual cause of winged scapula can be the damage along the thoracic nerve which innervates serratus anterior. Doctors usually use the wall to test and diagnose injuries in the thoracic nerve. They will let patients face the wall and push against it with their palms at waist level. In the case that one of the scapulas starts to pop out, it can imply that serratus anterior is no longer capable of holding the scapula flat.

If your winged scapula is caused by damage in your serratus anterior, you may need to undergo a surgical procedure. The repair of an acutely damaged thoracic nerve may lead to significant improvements in those who are suffering from a winged scapula. However, a tendon transfer from the pectoral muscle may be required to address scapular winging in cases that are more chronic. When employing the therapy with trigger point to cure the dysfunction of serratus anterior, you will need to press the trigger point located in your most prominent rib. You can do yourself-massage to your serratus anterior muscles which can relieve the pain caused by this condition.

Serratus anterior workouts

The best way to prevent the injury of serratus anterior is to strengthen the muscle before it even acquires damage. Various dumbbell exercises such as incline shoulder raise & incline shoulder press are both ideal for strengthening the muscle and improving its range of motion. On the other hand, yoga poses and handstands are great for conditioning the muscle along with the other muscles which are responsible for stabilizing the scapula. You can also try the hand walkout, which engages your anterior muscle. You can do this by standing on your hands and feet while holding your buttocks up in the air, walking your hands away from your feet, and assuming the push-up position.

A plank exercise is also great for strengthening serratus anterior muscle. You can do it by using your forearms, elbows, and the balls of your feet to assume the push-up position. Keep your body off the floor and keep your body rigid by squeezing the muscles in your stomach and buttocks. Scoop up your ribcage and stomach, tuck your pelvis downward, and hold the position while breathing deeply at least three times. You can also try a plow, which is also an exercise that is performed in push-up position. Place dry washcloths under the balls of your feet, assume the push-up position, and slide one foot in while bending the knee toward your ribs.

The inclined shoulder raise is also a great serratus anterior exercise that you can try at home. Assume the usual incline bench press position and hold the barbell around shoulder width while bringing it over your upper chest. Instead of letting your shoulder blades to pinch back as you would in a regular bench press, you will have to keep your hands straight. Instead of lowering the barbell, lift the weight by allowing your scapula to travel forward. Go as far forward as you could, then as far back as you could for improved range of motion. You can also do this exercise with dumbbells because it puts direct work on your anterior muscle.

These are only some of the things you need to consider when strengthening and caring for your scapula, anterior muscles, and long thoracic nerve. With the best serratus anterior workouts, you can finally get the chance to strengthen and protect it from unnecessary damage.

Let’s take care of Serratus Anterior

Targetting from search engines:)

• serratus anterior pain
• serratus anterior
• serratus anterior stretch
• serratus anterior muscle pain
• serratus anterior strengthening

No related posts.