▶️Serratus and Scap Stability Progressions◀️
I was asked about some Serratus Anterior Strengthening/Stabilizing progressions as a follow up to the Serratus Stability Push up a few days ago.
Serratus Anterior: is a muscle that originates on the surface of the 1st to 8th ribs at the side of the chest and inserts along the entire anterior length of the medial border of the scapula. The serratus anterior acts to pull the scapula forward around the thorax.
Granted, if the action and voluntary control of the muscle is not there to protract and upwardly rotate the scapula, adding load or instability (as shown in vids) will probably only make the problem worse. Motor control and movement training should be Step 1.
Assuming fundamental control is there, here are a number of progressions that can be used to challenge Stability, Strength and Motor Control (perturbation). As the list is too many to name for the post, know the order shown begins from:
📌Open Chain Strength ▶️ Motor Control Challenge ▶️ Load ▶️ Closed Chain Strength ▶️ Load ▶️ Open Chain Stability ▶️ Integrated Challenges (mini bands, Bodyblade perturbations)
1️⃣ Avoid excessive elevation as a substitute for protraction or upward rotation
2️⃣ Avoid Thoracic or Lumbar Extension as a substitution for protraction or upward rotation (note excessive thoracic flexion in some vids to help as cues)
3️⃣ Hold end ranges to increase stability and motor control
4️⃣ Gradually challenge loads, various positions and planes and add perturbations
Reps: Variable of 5-10 per pattern or 10-30 seconds of perturbation
Tempo: Controlled (variable based on pattern)
Give me a holler with any questions!
Santa Barbara, California