As the most flexible joint in the body, the shoulders rotate with the serrations.
When you do shoulder or back exercises, you may be involved in your diamond, trap and delete. But an important shoulder muscle, you should also be your serrated front. Daily to burn 365 trainers and martial artist, Phoenix card, neville (Phoenix Carnevale) said: “its name from its shape, serrated like blades, because it is connected to the ribs, and (forward) in front of the shoulder blade.
As the most flexible joint in the body, the shoulders rely on the zigzag to move the arms upward and extend the scapula. Think: chest press, boating or push-ups. “The serrated front anchor and stabilize the scapula, helping to open the chest and raise the posture,” Carnevale explains. “The jagged front is sometimes referred to as the boxer’s muscle, because it helps to combat action.” So, if you want to add more strength after your prodding and cross, strengthening your jagged front is key.
Catch up with? Since the serratus is located on the lower side of the scapula near the medial rib, it is difficult to aim, often the neglected muscle. “When the muscles in the front of the serrated muscles are weaker, they can lead to neck problems, shoulder cuff problems and shoulder scapular lifting,” says Carnevale.
Here are three actions to help you improve the strength of the serrated front.
3 shoulder exercises to strengthen your serratus anterior
We have paid back (and your shoulder). Try the three shoulder exercises of Carnevale, with the goal of the serratus anterior. Every eight to 10 times.
1. The Serratus Push – Up
‘you don’t feel comfortable with this shoulder movement,’ says Carnevale, but you should feel your ‘wings’ retracting.
How to: put your hands directly on your shoulders (a). Lower the body between your shoulders without bending your elbow. (b) push back the shoulder blades and keep the elbows soft. Push your shoulder blades forward and squeeze them together as you approach your core and push off the ground.
Great Wall angel
The key part of this exercise is to keep your hands on the wall. If your hands can’t touch the wall, don’t force it. But some of the common mistakes you might want to avoid are moving your chest forward or extending your waist from your waist.
How to: use your arms at the top of your head (a) and lean against the wall with your back. Slide your arms downward with your shoulders. Start by touching the wall from your thumb, and your elbow is as close as you can to (b). Put your arm back in height and lean back against the wall.
3. Organ breathing
Carnevale says people with asthma or respiratory problems have problems with the serratus anterior. This breathing technique can help you place the serrated blood vessels in front and exercise more effectively.
How to: place your hand on both sides of your chest and pull your shoulder blades out and up and down.