Bro ive been an athlete my whole life, done martial arts more whole life, kickboxing and boxing for steadily for around 15 years now, and had my ribs broekn on the elft side so my lats and serratus get stuck so often. This is actually the most relief ive felt from it in awhile. Appreciate the help man
this is great advise. make sure to press armpits forward and out while doing exercise. I have spent years trying to press my shoulder blades back and down which activates the traps instead. this video shows how to truly activate the serratus.
Coach u are life saver. Instead of focusing on isolating the muscle, u teach how to use it in real world situations in coordination with rest of the body. Thanks so much for ur help
It's amazing how easy it was to perform this poorly. you really have to have your scapulae flat and fully posteriorly tilted or its so easy to use lats and erectors/rhomboids and reinforce the problem. I've spent 20 years with nagging shoulder and neck pain from being mismanaged and given exercises with no regard for compensation patterns. The only help I've found is coach E, Dr. Evan Osar, and MSK neurology, all of whom teach similar things in unique ways. Thank you
You can do it! Doing it 2 - 3 times weekly is sufficient. Rest is just as important as the stimulus. Keep us posted on your progress :) - Coach Joshua, Team PM
Thank you! Never felt this kind of ability to keep the scapulas glued down to the rib cage and only after a few reps. I feel it much more on my left side, but my right wings more and I have had more issues so expect it to need more time to wake up
When pushing the elbows down I find it's very natural to do those things you say not to do. Pinxlch the shoulder blades, etc. Especially when trying to tense the lats as you push down. It just seems rather natural to do so.
@@PrecisionMovementCoach I will. Pretty sure this is the muscle causing me pain from stocking or up and down motions, bc that point in the back is where I get the pain. I thought it was the rhomboids st first. Kind of hard to tell where it is when you have all those muscles in that area.
I just found you & am thrilled! I am a 70 yr old female with years of scapular & shoulder pain. pretty good posture but shoulder rolling forward & weal. Will this one help me? Thank you so much
This article might help: www.precisionmovement.coach/serratus-anterior-exercises/ Keep in mind that SA is really small and it’s hard to feel it working. Make sure that you are as relaxed as possible when attempting any of the isolation exercises. Other muscles will be activated but try to keep it to a minimum.
That is definitely important to focus on. There will still be some serratus anterior activation if the rib cage elevates but it will be more effective to try to suppress rib cage elevation.
Thanks for your reply. Ive been struggling for so long to retract my shoulder blades equally. But actually it was my serratus that was inactive. Thankyou for your upload and reply.
I like this guys info, I have watched several of his videos, I just wish he would respond to questions. It's not like he gets 100s of comments per video. Especially when he doesn't tell you how many isometric holds for that exercise like in this video.
hold for 5 seconds reset then repeat 10 times over. Perform this exercise during the warm up and the cool down phases of work out. The extent of the training duration will depend on your abilities to execute the program.
Ouch! It's hard to say but the Shoulder Pain Solution program can help you assess and address the root cause of your issue: www.precisionmovement.coach/shoulder-pain-solution-yt - Coach Joshua, Team PM
@@cicicici42 it's normal, it's so weak that cramps. Breath through the cramp and keep squeezing, it will become hot and then you'll feel a tingling sensation while new nerve connections get created. I did it for my toes for both feet's and for the upper traps. Now I have full control of those
Not really but these will: ruclips.net/video/S1rE98O6oSU/видео.htmlsi=th0gim6st5Z32H64 Try them out and let us know how it goes :) - Coach Joshua, Team PM
Prior to or separately will be better than after. If you do it prior it will help to pre-load or stimulate your nervous system so that the muscles participate better during the session. If you do them separately it will be a good training session for the muscles involved. If you do it after the muscles will likely be fatigued and the session won't be as effective. - Coach Joshua, Team PM
how do I know if my serratus is tight or weak? I currently can't do pull ups or push ups because of the pain around the serratus anterior.... stretching helps a bit but it seems tight all the time...
Been doing a some over head presses and bench press, and now i have right sided scapular winging. I have low body fat so i can see my serratus anterior muscle and they don't look that weak. Should i still work my serratus? That area already look more buffed than my lats but every article or video says to work my serratus. What do you think?
That is normal and some is okay. Try backing off on the intensity of the elbow press in an effort to minimize the contribution of pecs and delts. - Coach Joshua, Team PM
I just started training my serratus since I had scapular winging on one side. I really start to get the hang of what it is to retract the scapula by using the serratus anterior. Is it normal that when I retract my scapula using this method, with my arm overhead (for a pull-up for example), i feel my serratus rubbing on my ribcage on my weak side? It's a strange feeling.
It's awesome to read about your progress...keep up the great work. What you are describing is definitely normal if you have not done this type of exercise before and are just tuning into that muscles/movement for the first time. - Coach Joshua, Team PM
Potentially but it depends on why that burning is occurring in the first place. Please check out the following article and the exercise that it describes. Use it as a shoulder mobility assessment to help determine the root cause of your issue: www.precisionmovement.coach/shoulder-mobility-exercise-improve-rom/ Also consider starting this program to restore balance to your shoulders: www.precisionmovement.coach/shoulder-control-live Let us know if you have any more questions :) - Coach Joshua, Team PM
Potentially but the root cause is likely more to do with your diaphragm, chest expanders, and/or your rib cage intercostal muscles. Out of curiosity, do you have slouchy posture (e.g. head forward, internally rotated shoulders, rounded spine, etc.)? - Coach Joshua, Team PM
Brandon Roskelley Google "pec minor" and look where it attaches, it attaches to the upper part of the scapula so it downward rotates the scapula so it's an antagonist to lower fibers of the serratus anterior that upward rotates the scapula.
+STOPCHEMTRAILS Fred true, but I think when it comes to protraction/retraction they are antagonists. serratus ant protracts while rhomboids retract scapulae. in fact some rowers have lengthened and weak serratus ant due to too much rowing
Mr Chris I have strong and active serratus anterior but I'm having problems to one shoulder (left one) due to a ipertonic scapula elevator! Very aching pain in my left shoulder but I discovered that if I massage muscles around the neck and the inside-superior border of my scapula where elevator scapula attaches my pain go away almost instantly... Can't explain that, it's a terrible ache that can last for days but I can temporarily fix easily with a tennis ball. I'm looking for a long-term fix. Maybe my trapezious are not strong enough cause all the years of following the advice "shoulder down and back"...
![GEEK TIMË [OFFICIAL AUDIO]](http://i.ytimg.com/vi/ry-6RvkH880/mqdefault.jpg)
Bro ive been an athlete my whole life, done martial arts more whole life, kickboxing and boxing for steadily for around 15 years now, and had my ribs broekn on the elft side so my lats and serratus get stuck so often. This is actually the most relief ive felt from it in awhile. Appreciate the help man
Happy to help!
this is great advise. make sure to press armpits forward and out while doing exercise. I have spent years trying to press my shoulder blades back and down which activates the traps instead. this video shows how to truly activate the serratus.
Great tip and we are glad that the video was helpful!
How to you press the armpits forward and out?
@@lw7654 he means extend the arm away from the body in a pushing motion at all times rather than retracting the shoulders
Bro! I've had the same shoulder issue for nearly 10 years and this is working!!!! You are the man! Thank you for posting this episode!
Happy to help!
Coach u are life saver. Instead of focusing on isolating the muscle, u teach how to use it in real world situations in coordination with rest of the body. Thanks so much for ur help
You are welcome!
It's amazing how easy it was to perform this poorly. you really have to have your scapulae flat and fully posteriorly tilted or its so easy to use lats and erectors/rhomboids and reinforce the problem. I've spent 20 years with nagging shoulder and neck pain from being mismanaged and given exercises with no regard for compensation patterns. The only help I've found is coach E, Dr. Evan Osar, and MSK neurology, all of whom teach similar things in unique ways. Thank you
Happy to help and thanks for your thoughts :)
Best advice I ever got from youtube, thank you so much!
You are welcome :)
if you lift weight then try stretching the lats. tight lats will cause this among other things.
Thank you this was the video that helped me the most!
You are welcome!
Awesome, my seratus feel active now!!!!
Cool!
You are welcome and thanks for trying it out :)
- Coach Joshua, Team PM
Man it feels so difficult to me, I have zero strength in this specific movement, thank you, I'm gonna do those couple of times per day everyday
You can do it!
Doing it 2 - 3 times weekly is sufficient. Rest is just as important as the stimulus.
Keep us posted on your progress :)
- Coach Joshua, Team PM
nice. I usually do the ER, bt I'll have to see if I can get my client do this fine motor movement- he lacks body awareness...
Interesting, will this be good for scapula winging?
yea
@@Robbeurobeat ok
That’s why I’m here
that’s why i’m here
@@masonjelvin6001 did u fix it?
Thank you! Never felt this kind of ability to keep the scapulas glued down to the rib cage and only after a few reps. I feel it much more on my left side, but my right wings more and I have had more issues so expect it to need more time to wake up
You are welcome :)
When pushing the elbows down I find it's very natural to do those things you say not to do. Pinxlch the shoulder blades, etc. Especially when trying to tense the lats as you push down. It just seems rather natural to do so.
It is difficult to disassociate those movement patterns but I know that you will improve with time and practice :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach I will. Pretty sure this is the muscle causing me pain from stocking or up and down motions, bc that point in the back is where I get the pain. I thought it was the rhomboids st first. Kind of hard to tell where it is when you have all those muscles in that area.
I just found you & am thrilled! I am a 70 yr old female with years of scapular & shoulder pain. pretty good posture but shoulder rolling forward & weal. Will this one help me? Thank you so much
Thanks for following along and this can definitely help you :) - Coach Joshua, Team PM
Perfect, thank you!
You are welcome!
excellent- thanks
You are welcome!
Great exercsise, Thank you :)
You're welcome! :)
Hey Eric hope all is well. When doing the floor serratus exercise where should I feel the contractions? Thanks for sharing the video.
Serratus is really small and it's hard to feel the contractions. Over time you will develop a feel for it although initially it will be tough.
@@PrecisionMovementCoach thanks Eric!!
I tried this many times and I still can't wake my serratus up... What are some other cues or things to focus on? Thank you so much!!!
This article might help: www.precisionmovement.coach/serratus-anterior-exercises/
Keep in mind that SA is really small and it’s hard to feel it working. Make sure that you are as relaxed as possible when attempting any of the isolation exercises. Other muscles will be activated but try to keep it to a minimum.
Does not work unless you cue keeping the rib cage down.
That is definitely important to focus on. There will still be some serratus anterior activation if the rib cage elevates but it will be more effective to try to suppress rib cage elevation.
Thanks for your reply. Ive been struggling for so long to retract my shoulder blades equally. But actually it was my serratus that was inactive. Thankyou for your upload and reply.
I like this guys info, I have watched several of his videos, I just wish he would respond to questions. It's not like he gets 100s of comments per video.
Especially when he doesn't tell you how many isometric holds for that exercise like in this video.
Yo! I'm sorry that I have been lax on replies...that changes now. Try 3 holds for the elbow presses.
I think my shoulder is a bit retarded and in pain due to a weak serratus
So try to feel the serratus activation as you’re pushing elbows down, or when you relax?
Pushing down :)
Keep us posted on your progress!
- Coach Joshua, Team PM
Is there a name for this exercise? :-)
Good one Eric . But 5 seconds .... how often ?
hold for 5 seconds reset then repeat 10 times over. Perform this exercise during the warm up and the cool down phases of work out. The extent of the training duration will depend on your abilities to execute the program.
My serratus anterior on the lift side cramps a lot and cause pain , what the cause and how to stop it from cramping for no reason. 😢
Ouch!
It's hard to say but the Shoulder Pain Solution program can help you assess and address the root cause of your issue:
www.precisionmovement.coach/shoulder-pain-solution-yt
- Coach Joshua, Team PM
@@cicicici42 it's normal, it's so weak that cramps. Breath through the cramp and keep squeezing, it will become hot and then you'll feel a tingling sensation while new nerve connections get created. I did it for my toes for both feet's and for the upper traps. Now I have full control of those
will this help with my painless clicking/popping sensation in my shoulder area?
Not really but these will:
ruclips.net/video/S1rE98O6oSU/видео.htmlsi=th0gim6st5Z32H64
Try them out and let us know how it goes :)
- Coach Joshua, Team PM
may i please know how often should i do this ?
2 - 3 times per week :)
Is it better to do these before or after a training session or separately
Prior to or separately will be better than after. If you do it prior it will help to pre-load or stimulate your nervous system so that the muscles participate better during the session. If you do them separately it will be a good training session for the muscles involved. If you do it after the muscles will likely be fatigued and the session won't be as effective.
- Coach Joshua, Team PM
how do I know if my serratus is tight or weak? I currently can't do pull ups or push ups because of the pain around the serratus anterior.... stretching helps a bit but it seems tight all the time...
It's kind of hard to say but this program can help:
www.precisionmovement.coach/shoulder-pain-solution-yt
- Coach Joshua, Team PM
Been doing a some over head presses and bench press, and now i have right sided scapular winging. I have low body fat so i can see my serratus anterior muscle and they don't look that weak. Should i still work my serratus? That area already look more buffed than my lats but every article or video says to work my serratus. What do you think?
This article should help:
www.precisionmovement.coach/winged-scapula-exercises/
:)
- Coach Joshua, Team PM
I think I get some Pecs and Front Delts activation with this. Any suggestions?
That is normal and some is okay.
Try backing off on the intensity of the elbow press in an effort to minimize the contribution of pecs and delts.
- Coach Joshua, Team PM
Dude, I have no idea how to posterior tilt the scapula
This should help: www.precisionmovement.coach/scapular-stability-technique/
Hey hey thanks coach E. That robot wall technique is going to be very good for me. Thank you.
I just started training my serratus since I had scapular winging on one side. I really start to get the hang of what it is to retract the scapula by using the serratus anterior.
Is it normal that when I retract my scapula using this method, with my arm overhead (for a pull-up for example), i feel my serratus rubbing on my ribcage on my weak side? It's a strange feeling.
It's awesome to read about your progress...keep up the great work.
What you are describing is definitely normal if you have not done this type of exercise before and are just tuning into that muscles/movement for the first time.
- Coach Joshua, Team PM
I’m having serratus posterior inferior pain, do you have any suggestions?
Start here: ruclips.net/video/yK1SrN2O2u0/видео.html - Coach Joshua, Team PM
Should this relive burning in serratus?
Potentially but it depends on why that burning is occurring in the first place.
Please check out the following article and the exercise that it describes. Use it as a shoulder mobility assessment to help determine the root cause of your issue:
www.precisionmovement.coach/shoulder-mobility-exercise-improve-rom/
Also consider starting this program to restore balance to your shoulders:
www.precisionmovement.coach/shoulder-control-live
Let us know if you have any more questions :)
- Coach Joshua, Team PM
Lmao you kinda sound like tony fergison
Thanks ;)
is it normal to have breathing trouble from screwed up serratus anterior?
Potentially but the root cause is likely more to do with your diaphragm, chest expanders, and/or your rib cage intercostal muscles.
Out of curiosity, do you have slouchy posture (e.g. head forward, internally rotated shoulders, rounded spine, etc.)?
- Coach Joshua, Team PM
@@PrecisionMovementCoach also, these movements gave me some temporary relief with tennis ball. I have to lie down, sitting is worse.
@@PrecisionMovementCoach I think I have what you described how can I fix that?
@@Ohyesverygood Are you asking about something in the video or a comment? - Coach Joshua, Team PM
@@PrecisionMovementCoach the reply you posted for this thread
Pec Minor is not an antagonist to Serratus Anterior, Rhomboids would be.
Brandon Roskelley Google "pec minor" and look where it attaches, it attaches to the upper part of the scapula so it downward rotates the scapula so it's an antagonist to lower fibers of the serratus anterior that upward rotates the scapula.
+STOPCHEMTRAILS Fred true, but I think when it comes to protraction/retraction they are antagonists. serratus ant protracts while rhomboids retract scapulae. in fact some rowers have lengthened and weak serratus ant due to too much rowing
Mr Chris I have strong and active serratus anterior but I'm having problems to one shoulder (left one) due to a ipertonic scapula elevator! Very aching pain in my left shoulder but I discovered that if I massage muscles around the neck and the inside-superior border of my scapula where elevator scapula attaches my pain go away almost instantly... Can't explain that, it's a terrible ache that can last for days but I can temporarily fix easily with a tennis ball. I'm looking for a long-term fix. Maybe my trapezious are not strong enough cause all the years of following the advice "shoulder down and back"...
+STOPCHEMTRAILS Fred Sorry to hear that. I've also been experiencing upper back and neck pain. Have you had anyone evaluate your posture?
@@FredoCorleone we have the same problem only on the left side. have you found any solution for this
my shoulder Starts hurting, what should i do ?
stop doing it
✨👍🙏
😄😄😄
Compresses the nerves which makes the pain even worse on the long term