Serratus Anterior Muscle Pain Exercises

Serratus anterior pain can be quite discomforting, often stemming from overuse, poor posture, or muscle imbalances. To alleviate this discomfort and strengthen the serratus anterior muscle, incorporating specific exercises into your routine can prove highly effective. Let's start to learn about the serratus anterior muscle in detail. The serratus anterior muscles are a crucial group of muscles located on the sides of the chest, stretching from the upper eight or nine ribs to the scapula (shoulder blades). These muscles play a pivotal role in stabilizing the scapulae and facilitating various shoulder movements, which are essential for activities like lifting, reaching, and pushing. Their serrated appearance, resembling the shape of a saw, gives them their distinctive name.

Serratus anterior pain can be a distressing issue, often arising due to several factors. One primary cause is muscle strain or overuse, commonly experienced by athletes involved in sports that require repetitive arm movements, such as swimming or weightlifting. Poor posture, especially a rounded shoulder posture, can also lead to serratus anterior pain. When the serratus anterior muscles become weak or imbalanced compared to other muscles in the shoulder region, they can't adequately stabilize the scapulae, resulting in pain and discomfort.

Additionally, injuries or trauma to the chest or shoulder area, like fractures or muscle tears, can trigger serratus anterior pain. Nerve damage or conditions affecting the long thoracic nerve, which innervates the serratus anterior muscles, can also lead to dysfunction and subsequent pain.

Exercises for Serratus Anterior 

1. Wall Slide Exercise

The Wall Slide exercise is a simple but effective shoulder mobility and strengthening exercise. Here's how to do it:

Step 1: Stand Against the Wall Stand with your back against a wall, with your feet about shoulder-width apart. Your heels, buttocks, upper back, and head should all be in contact with the wall.

Step 2: Position Your Arms Raise your arms to shoulder level, bending your elbows at a 90-degree angle. Your upper arms should be parallel to the ground, and your forearms should be perpendicular to it. Your hands and elbows should also be in contact with the wall.

Step 3: Slide Up and Down Keeping your arms, hands, and elbows in contact with the wall, slowly slide your arms upward as far as you can without any discomfort. This motion will involve moving your arms overhead while maintaining the contact points with the wall. Hold this position for a few seconds.

Next, slide your arms back down to the starting position. Ensure that your arms, hands, and elbows remain in contact with the wall throughout the entire movement.

Step 4: Repeat Repeat this sliding motion up and down the wall for about 10-15 repetitions or as many as you can comfortably do. Focus on maintaining good posture and form throughout the exercise.

2. Push-Ups Plus

The Push-Up Plus is a variation of the traditional push-up exercise that focuses on strengthening the muscles in the shoulder blades (scapulae). It is particularly effective at improving scapular stability and can help prevent or alleviate shoulder issues. Here's how to do a Push-Up Plus:

Step 1: Starting Position

1. Begin by getting into a standard push-up position. This means you should be in a plank position with your hands placed slightly wider than shoulder-width apart, fingers pointing forward, and your body in a straight line from head to heels. Your arms should be fully extended.

Step 2: Perform a Push-Up

2. Lower your chest toward the ground by bending your elbows while keeping your body in a straight line. Go down as far as you can while maintaining good form. This is the starting point for Push-Up Plus.

Step 3: Push-Up Plus Movement

3. From the bottom of the push-up position, instead of pushing back up as in a traditional push-up, you'll perform the Push-Up Plus movement.

4. Begin by protracting your scapulae (shoulder blades) by pushing your chest away from the ground. Imagine you're trying to spread your shoulder blades apart. This action should cause a slight rounding of your upper back and a forward movement of your shoulders.

Step 4: Return to Starting Position

5. After protracting the scapulae, retract them by pulling your shoulder blades back and together. This will bring your shoulders back to their starting position.

Step 5: Repeat

6. Perform this protraction-retraction sequence for the desired number of repetitions. It's essential to maintain a stable core and a straight body throughout the exercise.

Push-Up Plus is an excellent exercise for strengthening the serratus anterior, a muscle that plays a crucial role in maintaining proper scapular movement and stability. It's commonly used in rehabilitation and strength training programs to prevent or address shoulder issues, especially those related to scapular dyskinesis (abnormal shoulder blade movement). Start with a few repetitions and gradually increase as your strength improves, but always prioritize proper form to avoid injury.

3. Band Pull-Apart:

The Band Pull-Apart is a simple and effective shoulder exercise that can help improve shoulder mobility and posture, and strengthen the muscles between the shoulder blades (rhomboids). It's commonly used in strength training and rehabilitation programs. Here's how to perform a Band Pull-Apart:

Step 1: Get the Right Equipment

- You will need a resistance band for this exercise. Choose a band with an appropriate resistance level. Thinner bands provide less resistance, while thicker bands offer more resistance.

Step 2: Starting Position

1. Stand up straight with your feet shoulder-width apart.

2. Hold the resistance band in both hands with your palms facing down. Grip the band at about shoulder-width apart.

Step 3: Execution

3. Begin with your arms extended straight out in front of you at chest level.

4. Keep your elbows slightly bent throughout the exercise.

5. While maintaining a firm grip on the band, slowly pull it apart by moving your hands away from each other. Imagine trying to rip the band apart.

6. Focus on squeezing your shoulder blades together as you perform the pull-apart motion. This action engages the muscles between your shoulder blades (rhomboids).

7. Continue pulling the band apart until your arms are fully extended to the sides, or until you feel a good contraction in your upper back muscles.

Step 4: Return to Starting Position

8. Slowly and with control, bring your hands back together in front of your chest to the starting position.

Step 5: Repeat

9. Perform the Band Pull-Apart for the desired number of repetitions. It's a good idea to start with 10-15 reps and gradually increase as you get stronger.

Tips:

- Keep your shoulders relaxed and down, away from your ears, throughout the exercise.

- Maintain proper posture with a neutral spine and engaged core.

- Focus on the quality of the movement, emphasizing the squeeze between your shoulder blades.

- Adjust the resistance of the band as needed to ensure you can complete the desired repetitions with proper form.

The Band Pull-Apart is an excellent exercise for addressing muscle imbalances, improving posture, and strengthening the upper back. It's also commonly used as a warm-up or cooldown exercise in various fitness routines.

Read more

1. Shoulder Mobilization Techniques and their Benefits
2. Shoulder and Elbow Pain: Causes and Physiotherapy Exercises
3. Cervical Radiculopathy Physical Therapy Techniques
4. 6 Effective Physiotherapy Exercises for Shoulder Pain Relief
5. How do you fix a weak shoulder?

People also ask

How do you treat serratus anterior pain?

Treating serratus anterior pain typically involves a combination of exercises and rest. Rest and avoiding aggravating activities are crucial initially. Gentle stretching and self-myofascial release techniques using a foam roller can help alleviate discomfort. Strengthening exercises, such as scapular protraction exercises and wall slides, can gradually improve muscle function and reduce pain.

What does serratus anterior pain feel like?

Serratus anterior pain often feels like a deep, achy discomfort or sharp, stabbing pain around the ribcage or along the side of the chest. It can sometimes radiate to the shoulder blade area or down the arm. Movements that engage the serratus anterior, such as reaching forward or lifting the arm, may exacerbate the pain. It's commonly associated with activities that strain this muscle, like heavy lifting or repetitive overhead movements. Pain in this area can also lead to discomfort with deep breathing or coughing.

What are the symptoms of a weak serratus anterior?

A weak serratus anterior muscle can lead to several symptoms and functional limitations, including: Shoulder Blade Winging: One of the hallmark signs is the protrusion or "winging" of the shoulder blade away from the ribcage. This can be visible when the affected individual tries to push against a wall or perform specific movements. Shoulder Pain: Weakness in the serratus anterior can result in shoulder pain, especially during activities that require raising or extending the arm overhead. Limited Arm Mobility: Reduced stability in the shoulder blade can lead to a limited range of motion in the arms, making it challenging to perform tasks that involve reaching or lifting. Poor Posture: A weakened serratus anterior can contribute to poor posture, characterized by rounded shoulders and a forward-leaning upper body. Neck and Upper Back Pain: Compensatory movements due to serratus anterior weakness can strain the neck and upper back muscles, leading to discomfort and pain in these areas. Difficulty Breathing: In severe cases, serratus anterior weakness can affect the ability to take deep breaths, leading to breathing difficulties. Shoulder Impingement: Weakness in this muscle can contribute to shoulder impingement syndrome, a condition where the rotator cuff tendons get pinched during specific arm movements. Reduced Shoulder Stability: The serratus anterior plays a crucial role in stabilizing the shoulder joint. Weakness in this muscle can increase the risk of shoulder instability and injuries.