muscle of the month

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The serratus anterior is a flat, large, fan-shaped muscle between the scapula and the ribs. It is named serratus because of the saw-toothed appearance of its origins on the ribs. This muscle can be highly developed in body builders and athletes, especially boxers. This is why its nickname is the "boxer's muscle". It is the antagonist of the rhomboids (which were August's Muscle of the Month) and is responsible for moving the shoulder blade away from the body. A big part of the of the belly of this muscle lies deep to the shoulder blade (or scapula) so it is actually riding over the rib cage.  The outer and lower portion of the breast lies superficial to (or on top of) the serratus anterior muscle.

The production of hydrogen bonds during the aging process often causes the serratus anterior of elderly persons to become "cemented" between the rib cage and the scapula. Range of motion of the scapula (or shoulder blade) is then gradually and possibly greatly reduced as the aging process continues.

Origin- Usually ribs 1-8.

Insertion- Vertebral (medial) border and inferior angle of anterior surface of the scapula. 

Action- Abducts scapula and rotates it upward. RMA (reverse muscle action): Elevates ribs when scapula is stabilized; known as the "boxer's muscle" because it is important in horizontal arm movements such as punching and pushing.

Innervation- Long thoracic nerve.

Blood Supply- Superior and lateral thoracic arteries, thoracodorsal artery branches.

All stretches should be held for about 30 seconds (or about 5 deep breaths) with NO bouncing. Stretches can repeated as much as you feel necessary. But DON'T OVERSTRETCH!

Serratus Anterior Release:

This release is good to do before really stretching the muscle.

• Lie down on your side. (The side that will be stretched will be the one that is closest to the floor.)
• Place a foam roller underneath the Serratus Anterior muscle.
• Apply an appropriate amount of your body weight on top of the foam roller.
• Roll your body over the foam roller.
• Make sure to cover the entire muscle.
• Continue for 2 minutes on each side.

Side Lying Stretch:

Similar to the Release listed above.

• Lie down on your side.
• (The side that will be stretched should be closest to the floor.)
• Prop your torso up with your forearm resting on the floor.
• Make sure to keep your upper arm perpendicular to the floor throughout this stretch.
• Sink the weight of your torso into the shoulder.
• Keep your shoulder completely relaxed.
• Bow your torso towards the floor.
• Take slow and deep breaths into the side of your rib cage.
• Aim to feel a stretch on the side of your ribs.

Floor Stretch:

• Lie down on your stomach.
• Assume the bottom of a push up position.
• Place a block underneath the hand that is on the side that you will like to stretch.
• Pull your shoulder blades backwards.
• Lean your weight onto your shoulder that has the hand resting on a block.
• Turn your torso away from this side.

Chair Stretch:

• Sit down on a chair.
• Reach behind you and place your hand onto side of the chair backing.
• Pull your shoulder blade backwards.
• Keep the hand anchored to the chair.
• Lift your elbow up slightly.
• Keep your shoulder completely relaxed.
• Turn your torso away.

Wall Stretch:

• Place your hand onto a wall at shoulder height.
• Assume a lunge position.
• Pull your shoulder blade backwards.
• Lean your body weight into the arm that is on the wall.
• Turn your torso away from this side.

Side Sitting and Leaning Stretch:

• Sit sideways on the floor.
• Place your hand on the floor towards the side of you.
• Keep this arm completely straight throughout this stretch.
• Sink your body weight onto this arm.
• Make sure to keep your shoulder completely relaxed.
• Bow your torso towards this side.
• Lift your hips slightly off the ground as you place more of your body weight onto the arm.

Hanging Stretch:

• Hold onto something above you.
• Bring your arm and shoulder blades backwards.
• Allow your body to sink down.
• Keep your shoulder completely relaxed.

Here is a webpage that has this list of exercises with detailed instructions on how to perform each one. 

Eccentric Strengthening Exercise:

(This exercise will strengthen the Serratus Anterior muscle as it is lengthening.)

• Lie down on your side.
• (The upper side will be targeted.)
• Hold onto an appropriate amount of weight.
• Straighten your arm so that it is perpendicular to the floor.
• Keep this arm straightened throughout this exercise.
• Elongate and reach your arm towards the roof.
• Pull your shoulder blade towards the spine as you slowly lower the weight.
• The movement should be coming from the scapula gliding back onto the rib cage.

Here are a couple of websites that have some good info and exercises for Serratus Anterior.

https://www.setforset.com/blogs/news/serratus-anterior-exercises

https://theprehabguys.com/serratus-anterior-exercises/