The serratus anterior muscle is located toward the top and side of your rib cage slightly underneath your chest. This finger-like muscle stabilizes the scapula and assists in elevating your arm. The serratus anterior also helps lift the ribs to assist in respiration. Sometimes called the boxer's muscle, the serratus anterior is heavily involved in stabilizing the arm and shoulder when you throw a punch. Like any muscle, the serratus anterior can become tight, which is uncomfortable. Simple stretching can help alleviate tightness in this area.
Step 1
Do the overhead stretch. Stand with one foot in front of the other with both toes pointing forward. Interlock your fingers with your palms facing away from your body. Straighten your arms in front of you, and stretch them over your head without arching your back. Hold this position while breathing deeply for 20 to 25 seconds. Switch foot positions and repeat for 20 to 25 additional seconds.
Step 2
Perform the fascia stretch. Stand straight with your feet close together. Keeping both arms strait, raise them to your sides with your palms facing toward the ceiling. Raise your hands above shoulder height. Tighten the muscles of your upper back by squeezing your shoulder blades together. Hold this position while breathing steadily for 20 to 25 seconds.
Step 3
Do a partner-assisted lying serratus stretch. Lie on your side with one arm underneath you and your legs out straight. With your top arm, place the palm of your hand on the upper part of your waist so that your thumb is pointed toward your pelvis and your fingers are nearly touching your lower back. Have a partner gently and slowly press down on your elbow, driving it backward. Once you feel a deep stretch in the serratus, have your partner hold your elbow in this position for 20 to 25 seconds. Switch sides and do the same with the other arm.
References
- "Essentials of Athletic Training"; Daniel D. Arnheim and William E. Prentice; 2002
- "Stretching Scientifically: A Guide to Flexibility Training (Fourth Edition)"; Thomas Kurz; 2003
