Serratus Punch into Stronger Shoulder Stability
The "Serratus Punch" is an exercise that targets the serratus anterior muscle, a muscle located on the sides of the chest and ribcage. The serratus anterior is responsible for protracting and stabilizing the scapula (shoulder blade) and plays an essential role in shoulder movement and stability.
To perform the Serratus Punch exercise:
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Starting Position: Stand tall with your feet shoulder-width apart. Maintain good posture with your shoulders relaxed and your core engaged.
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Hand Position: Raise your arms to shoulder height in front of you, bending your elbows at a 90-degree angle. Your palms should face each other, and your fingertips should be pointing straight ahead.
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Protraction: While keeping your arms at shoulder height and maintaining the 90-degree angle at the elbows, push your arms forward in a punching motion. As you do this, focus on protracting your scapulae (moving them away from each other) and rounding your upper back slightly.
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Return: Slowly retract your scapulae (squeeze them together) to bring your arms back to the starting position. Your shoulder blades should glide along the ribcage as you retract them.
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Repetition: Perform the punching motion for the desired number of repetitions (e.g., 10-15 reps) while maintaining control throughout the movement.
Tips:
- Keep your shoulders relaxed and away from your ears throughout the exercise.
- Engage your core muscles to stabilize your torso during the movement.
- Focus on the activation and movement of the serratus anterior muscles.
The Serratus Punch exercise is excellent for improving scapular stability and promoting better shoulder mechanics. It can be beneficial for individuals who have shoulder issues, poor posture, or those involved in activities that require strong and stable shoulder movement (e.g., athletes, weightlifters, and fitness enthusiasts).
As with any exercise, it's essential to perform the Serratus Punch with proper form and technique. Consider downloading the (se)® LAB App! You will get step by step directions on the most popular corrective exercise, the latest research and tools for managing stress, maintaining healthy connective tissue, pain management, and so much more!
