Shoulder Exercises
Serratus Anterior Exercises
The serratus anterior wraps around the side of the ribcage and keeps the shoulder blade flat against the chest wall as the arm moves. Weakness contributes to shoulder impingement and winging, so it gets specific attention in shoulder rehab.
What it does
The serratus rotates the shoulder blade upward and holds it against the ribs. Training it improves overhead movement and pushing strength.
Our physiotherapists use it most often for shoulder impingement, rotator cuff injury and Sprengel's shoulder, and it features in our shoulder pain physiotherapy programmes.
How to do it
- Supine punch: lie on your back holding a light weight with the arm straight up. Punch towards the ceiling so the shoulder blade lifts off the floor, then lower slightly.
- Wall push-up plus: do a wall push-up, then at the top push further so the shoulder blades spread apart.
- Wall slides with foam roller or towel: forearms on the wall, roll up while pressing forward.
- Progress to push-up plus on a table or the floor.
How much
10 to 15 repetitions of each, 2 to 3 sets, once a day.
Common mistakes
- Bending the elbows during the punch or the plus.
- Shrugging.
Stop and check with us if
- The shoulder blade sticks out markedly or you have new weakness. Nerve injury needs assessment.
Medical note
These instructions are general guidance, not a personal prescription. If you have a recent injury or surgery, a diagnosed condition, or symptoms such as numbness, weakness or dizziness, get assessed before starting. Stop and seek advice if pain increases sharply or you feel unwell.
Frequently asked questions
What causes a winging shoulder blade?
Can I do push-ups?
What are serratus anterior exercises?
Serratus anterior exercises, such as wall slides and push-up plus, strengthen the muscle that holds the shoulder blade against the ribcage.
How are serratus anterior exercises performed?
Serratus anterior exercises, such as wall slides and push-up plus, strengthen the muscle that holds the shoulder blade against the ribcage.
What are the benefits of serratus anterior exercises?
They help prevent shoulder blade winging, reduce impingement pain and improve overhead movement. They are often part of rehab for shoulder impingement, rotator cuff injury and Sprengel's shoulder.
Which muscles do serratus anterior exercises target?
The serratus anterior, with support from the trapezius.
Related treatments
Shoulder Pain Physiotherapy
Rehab for rotator cuff, impingement and frozen shoulder.
Learn more ShoulderShoulder Impingement
Pain when lifting the arm overhead. Why it's usually a control and strength problem more than a space problem.
Learn more ShoulderRotator Cuff Injury
Tendinopathy, partial tears and full tears of the rotator cuff. Most respond to progressive strengthening.
Learn moreReady to feel better?
Book an assessment at our Indirapuram clinic or ask for a home visit. Call +91-9999973681 or send a WhatsApp message and we will confirm your slot.