Serratus Anterior Isolated Activation Exercise

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Video Transcript:
Hey it’s Nick Ortego here. Gonna show
you how to activate the serratus
anterior muscle. Muscle that attaches to
the ribcage and attaches to the inside
edge of the shoulder blade, wraps around,
goes under the shoulder blade, attached
to the inside edge. Key muscle in
anchoring the shoulder blade and
therefore the shoulder and arm to the
ribcage and the thorax. If it’s not active
enough, it tends to manifest in a lot of
different shoulder problems. One of the
main functions of the serratus is to
protract the scapula. What I’ve found though
is that if you try to load up this
movement like with planks or holding a
dumbbell or push-up position, the PEC
minor tends to get overactive. If you’re
having trouble activating your serratus
anterior, there’s a good chance that your
PEC minor is already overactive, so
anything you do that also loads the PEC
minor is gonna just facilitate the PEC
minor taking over. So what I like to do
is just lay down on the when you’re back
elbow out to about shoulder height, with
the arm rested on the ground. Find the
serratus anterior it’s on the edge of
the ribcage. In someone who has a good
development, there you’ll see like some
little fingers, something like that. And
what you want to do is let your arm just
lay there and elbow just about even with
the shoulder, hand resting on the floor
if it’ll go there. And then you think
about tilting your shoulder blade the
top side of the shoulder blade back into
the floor.
And the bottom side of the shoulder
blade tilting it away from the floor so
we’re effectively taking the PEC minor
out of the mix.
Another way to think about it is that
I’m slightly pushing my wrist into the
floor and slightly lifting my elbow away
from the floor so it looks kind of like
this. You can see the activity here. You
can place your fingers in that area and
when you activate the muscle you’ll know
that you’re activating that muscle
because you’ll feel the muscle firm up
like a contracting muscle. That’s what it
looks like. Also try to be sure that
you’re not activating your lat
right here. The lat is pretty inactivate.
If I do activate the lat you’ll see that
that going on or feel the lat.
May feel the teres major as well up on
the shoulder blade. But all this, you try
to let it stay relaxed. The upper trap,
try to let it stay relaxed and just
activate that serratus anterior
Tune your attention into that area. It’s
good to place the hands there. So just
isolating the activation of the serratus
anterior before you integrate into them
into any other movements. Try to do a lot
of reps usually like three sets of
twenty several times a day just to get
that frequency of the serratus anterior
firing. Got any benefit from this video,
leave a comment below. If you’d like to
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Author:
Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help runners get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.
Also find more on the Nick Ortego Fitness YouTube Channel

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