Serratus anterior

[Mark Fenner]

Done.

[Garrett Smith]

I can't remember which side it was on, but I used to have a winging scapula on one side. I rehabbed it mainly through really concentrating on pinning the scaps to my back in the yoga classes I was doing at the time.

This may be why Ido Portal's scapular exercise routine intuitively feels so beneficial to me these days.

I think I'll add a set of the cross-body SA front raise too...how high are you able to go on these? The natural end for me seems to be somewhere between the chin and the top of my head...

[Mark Fenner]

Originally Posted by Garrett Smith

I think I'll add a set of the cross-body SA front raise too...how high are you able to go on these? The natural end for me seems to be somewhere between the chin and the top of my head...

That sounds about right. I go to about nose or top of head level. Also, I use a moderately bent elbow (maybe 20 degrees flexion). Two reasons here: (1) shorter lever arm means more control over the weight and (2) letting the tricep relax a bit seems to let the SA flow a bit more.

These are easily doable without weight: just imagine you are looking at your hand as a mirror. While not a manly description, you should also feel "elegant" as you raise your arm. Part of that fluidity of movement that makes dancers look graceful is what makes it "right". The clunky-ness of segmented movement contrasts very strongly.

Best,
Mark

[Garrett Smith]

I did them tonight with 10# DBs (just what I had in my hands after some other shoulder prehab exercises).

The elbow definitely wanted to bend, and there was definitely a soft endpoint around shoulder level when I kept my arm as straight as possible (will try the bent elbow next time).

[Mark Fenner]

Originally Posted by Mark Fenner

That sounds about right. I go to about nose or top of head level.

Turns out, I actually go a bit above head level (4-6"?). Also, at the top, my shoulder raises a hint, but I actively try to keep the trap down. When I was in more "rehab" mode, I was using (up to) 20 lb. DBs for higher reps. Now that it is more warmup, I typically just grab a 10 lb. plate off the rack.

I checked out the video you posted. The demonstrator has nice scap movement. For someone with scap problems, trying that right off might (MIGHT!) leave the scaps fixed and the shoulder over compensating. However, if someone is to the point that they can recognize good scap movement (in themselves) then hop to it!

One other thought for this thread: one of the antagonists of the serratus is the pec minor. Pec minor tends to get super tight. Tight pec minor -> overworked serratus -> serratus use problems. Stretch/mobilize/roll that pec minor!

Best,
Mark