Wall slide with foam roller for serratus anterior & rotator cuff musculature.
The serratus anterior muscle plays a huge role in movement of the shoulder complex. It functions to: protract the scapula, upwardly rotate the scapula, and assist in scapular posterior tilting and external rotation. In addition, it helps to stabilize the scapula against the thoracic cage to prevent excessive scapular winging and anterior tilting – two common impairments seen in those with subacromial impingement.
This video illustrates an exercise that targets BOTH primary functions of the serratus anterior: upward scapular rotation and protraction. As an additional benefit, we’ve added a resistance band around the forearms to facilitate posterior rotator cuff activation to promote the synergy of the serratus anterior and rotator cuff musculature required during arm elevation. This also addresses lat tightness, in which case you may feel a lat stretch as you progress your arms higher toward the ceiling.
Perform 8-10 reps of this exercise and you will feel the burn! Remember, perform these in a slow and controlled manner, focusing on correct execution of the exercise.
Reinold, M. M., Escamilla, R. F., & Wilk, K. E. (2009). Current concepts in the scientific and clinical rationale behind exercises for glenohumeral and scapulothoracic musculature. J Orthop Sports Phys Ther, 39(2), 105-117. doi: 10.2519/jospt.2009.2835