In this post:
Hey it’s Nick Ortego here and I’m
going to show you how to activate the
serratus anterior muscles. They’re muscles on the ribcage.
They wrap around and attach to the inside. They wrap around
the ribcage attach the inside edge of
the shoulder blade. They’re key
stabilizers of the shoulder girdle and
then they anchor the shoulder girdle to
the rib cage. If they’re under active, the
muscles that attach the shoulder blade
to the spine and especially the neck
are gonna have to pick up their slack.
Which creates too much neck tension. If
you’re doing upper body movements and
you always feel like you’ve got too much
neck tension going on in these upper
body movements, that’s a good sign that
your serratus anterior is probably
under active not pulling its weight so
to speak. So a good way to activate the
serratus anterior is lie down on
your back, straight arm and have my
thumb pointing up this way. I’m gonna
feel where my serratus anterior is with
my other hand. so from here what I’m
doing is feeling where those muscles are.
I’m just holding my arm here I may not
feel any activity in those muscles. Then
what I’m gonna do is pull the shoulder
down away from the ear and then
straighten the arm and we’re gonna try
to keep the shoulder down away from the
ear as I reach my arm up by the ear. And
what I want to be doing is what you see
is because I’m not letting the shoulder
rise up and making the shoulders stay
down. The shoulder blades gonna have to
to give me that range. The shoulder blade
is gonna have to tilt backwards. The top
side of the shoulder blade is gonna go
toward the floor. The bottom side of the
shoulder blade is going to come away
from the floor as I’m keeping the
shoulder down, keeping the lower back
from coming up. So I don’t want to, I
don’t want to start using spinal
extension to get that range. Lower back’s
down, feeling the muscles that I’m trying
And if I start to go higher and higher
keeping the shoulder down away from the
year I’m gonna feel those muscles kick
in. I’m feeling it right now.
You can kind of see the shoulder blade.
It’s tilting this way, posterior tilt to
the shoulder blade. I work on getting my
thumb to the floor
with the shoulder down away from the ear.
Once I’m able to do that, I have a fist I
work on getting the fist to the floor,
then I work on getting my whole arm to
the floor or my wrist to the floor. Give
that a try, a few sets of 10 on each side.
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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