The serratus anterior, sometimes known as the "hidden muscle," is responsible for supporting the shoulder blade and allowing for smooth, efficient arm motions. Without it, we wouldn't be able to properly lift our arms overhead.
Because the serratus anterior is so active in arm and shoulder motions, the muscle is particularly exposed in activities such as; tennis, baseball, swimming, jogging, chin-ups, push-ups, weight lifting, and gymnastics.
If you’ve ever felt pain or tightness around your shoulder blade or on the side of your ribcage, there’s a good chance it’s your serratus anterior.
Read on to learn how to master this muscle and live pain-free.
In this post we’ll cover:
Why the Serratus Anterior?
Serratus Anterior Stretches
Serratus Anterior Exercises
Serratus Anterior Pain Relief
FAQs
Why the Serratus Anterior?
Like any other muscle, the serratus anterior is receptive to tightness.
Tightness in the serratus anterior can come from various factors, including poor posture, sedentary lifestyle (prolonged inactivity), overuse, injury, weakness, and repetitive motions.
Serratus anterior muscle tightness can make it hard to reach behind yourself or pull your shoulders back.
Tightness in the serratus anterior causes pain typically felt in the side and often in the midback at the lower end of the shoulder blade [1].
The serratus anterior is commonly responsible for sending pain to the rhomboid muscle and can be the source of a knot behind the shoulder blade.
Fixing posture, stretching, massage, and exercises are all quick and simple ways to relieve tension and get the serratus anterior working normally again.
Serratus Anterior Stretches
Hanging Stretch
A basic hanging stretch consists of hanging from a pull-up bar and letting your shoulders relax.
Side bend
The side bend stretch, similar to the oblique or QL stretch, requires standing or sitting with one arm raised above and the body bent to the opposite side.
This stretch targets the serratus anterior, intercostal muscles, and outer abdominals. The side bend improves lateral flexibility while decreasing stiffness along the ribs and side.
Child's pose
The child's pose is a familiar yoga stretch that includes kneeling on the floor, sitting back on your heels, and reaching your arms forward while lowering your body to the ground.
For a deeper stretch, bend at the elbows and reach back while keeping them on the ground. This will further stretch the serratus anterior and improve shoulder flexion.
If you have a buddy, try out the assisted child's pose progression.
Serratus Anterior Exercises
Scapular Push Up
Poor scapula mechanics can result in shoulder injury, poor posture, neck and back discomfort, and limited mobility.
Correcting scapula alignment and strengthening the serratus anterior can promote healthy posture, increase upper body strength, and help with shoulder rehabilitation.
Scapular push-ups utilize scap protraction to target the serratus anterior and build shoulder stability.
How to:
Set up in a push-up or kneeling push-up stance, with your hands slightly outside shoulder width.
Align your spine parallel to the ground while maintaining a strong core (avoid sagging hips).
Keep a strong core and retract your shoulder blades, allowing them to be pulled together.
Protract your shoulders by spreading your scapula and pressing your spine to the ceiling.
Keep a steady tempo on the way down and accelerate up.
Repeat for a suitable amount of reps
Cable Pullover
How to:
To begin the movement, maintain a slightly arched spine while hinging at the hip.
Grip the attachment (you should feel a stretch in your lats and serratus anterior at the top of the pullover).
Maintain a small bend in the elbows, squeeze your shoulder blades together, and activate your core.
As you pull the weight down to your waist, your upper body should move slightly upward.
When you reach the bottom of the pullover, squeeze your lats and serratus anterior.
Hold for 1-2 seconds.
Slowly elevate the weight back to its original position while keeping tension.
Maintain correct posture and focus on a slow and controlled pace.
Repeat
Serratus Anterior Pain Relief
Massage the serratus interior pre-stretch for maximum relief.
A few techniques include:
Foam roller - Start by sitting on the ground and leaning to one side. Place the roller on the floor underneath the serratus anterior and slowly roll up and down the muscle.
Lacrosse ball - Use against a wall by lifting your arm overhead and placing the ball against the muscle. Lean into the wall and roll to feel where the serratus anterior is the tightest and allow your muscle to relax into the ball.
Fingertips - For an easily accessible muscle like the serratus anterior, use your fingertips to massage out any tight areas in the muscle.
Pro tip: Let the muscle relax and do your best not to tense up.
Self-release tools - Massage tools like the QL Claw or Liba are great for extra assistance and attacking those hard-to-reach areas.
FAQs
What is the function of the serratus anterior?
The muscle's connection to your ribs and the inside border of the shoulder blade provide leverage for twisting the shoulder blade so that the socket of the shoulder joint faces upwards, allowing you to lift your arm. Without the capacity to adjust the shoulder blade from the serratus anterior, you could not raise your arm over your head [1].
Can the serratus anterior develop trigger points?
Yes, trigger points are common in the serratus anterior.
Trigger points are often linked to poor posture, sedentary lifestyle (prolonged inactivity), overuse, injury, weakness, and repetitive motions.
And because the serratus anterior is so active in arm and shoulder motions, it is particularly exposed in activities like tennis, swimming, jogging, chin-ups, push-ups, weight lifting, and gymnastics [1].
Is the serratus anterior used in protraction or retraction?
Protraction is a pushing motion that involves the serratus anterior, whereas retraction is a pulling potion that involves the rhomboids and mid-traps.
Protraction spreads the shoulder blades out from the spine, whereas retraction draws them in toward the spine.
What muscles are used in shoulder shrugs?
Shoulder shrugging, or scapular elevation, involves the levator scapula and upper trap muscles.
Sources:
[1] Davies, Clair, and Amber Davies. The Trigger Point Therapy Workbook: Your Self-Treatment Guide for Pain Relief. 3rd ed., New Harbinger Publications, Inc., 2013.
[2] Donnelly, Joseph M. Travell, Simons & Simons Myofascial Pain and Dysfunction: the Trigger Point Manual. 3rd ed., Wolters Kluwer Health, 2019.