The serratus anterior is a muscle that originates from your upper nine ribs near your armpits and inserts in the medial border of the shoulder blade, which is the lower outer part of the blade. This muscle can get tight from too much sitting and hunching over a desk or in front of a computer. Stretching it and its adjacent muscles and tissues can prevent back, neck and shoulder pain.
Static and Dynamic Stretching
Static stretching is holding a stretch for a certain length of time, usually between 20 to 30 seconds. This reduces the amount of nerve stimulation in your muscles, causing them to relax and elongate. Dynamic stretching is moving your muscles and joints in a certain direction repetitively in their normal range of motion. This stimulates nerve activity that prepares you for an upcoming activity or exercise. When you stretch your serratus anterior, incorporate both types of stretches in your workout.
Static Overhead Stretch
Stand with your right foot in front of you with both feet pointing forward. Tighten your left buttock and lace your fingers together with your palms facing forward. Exhale and reach your arms up over your head without moving your lower body or arching your lower back. You should feel a stretch radiating from your left thigh, through your left hip flexors and into your armpits and shoulders. Hold this stretch for five to six deep breaths. Switch your leg position and repeat the stretch.
Standing Rotation Stretch
Stand between a doorway with your right foot forward and with both feet pointing forward. Turn your torso to your right and grab the doorjamb with your left hand while keeping your torso upright. You should feel a stretch in your armpit, lower back, left hip flexors and upper thigh. Hold this stretch for five to six deep breaths. Turn your torso to your left, and repeat the stretch on the opposite side. Switch your leg position, and repeat the stretches with your right hand on the doorjamb.
Anterior and Posterior Fasciae Stretch
This exercise stretches not only your serratus anterior and surrounding muscles, but also your posterior fasciae that connect to those muscles. Stand with your feet together and raise your arms up and out to your sides with your palms facing up to form a letter Y with your body. Inhale and tighten your buttocks as you start. Exhale and bend forward to touch your toes or the floor. Hold this position for one deep breath. Roll your torso up slowly and return to the starting position. Perform this exercise for five to 10 reps in a fluid manner.
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Stretch to Win"; Ann and Chris Frederick; 2006
