Issue 035

March 2008

The serratus anterior muscle contributes to the stability of the shoulder complex. It is sometimes known as the “boxer’s muscle” because of its role in pulling the scapula forwards on the rib cage when throwing a punch. It’s also important for rotating the scapula upwards – something that is essential in order to have pain free overhead movement of the arms.

In many people, especially those with shoulder problems, serratus anterior tends to be weak. The following exercise helps to activate and strengthen the muscle.

Scapula push-ups

Start in a push-up position, either on the floor or on an exercise ball.

1)    Keeping your arms straight, lower your body by moving your shoulder blades together at the back

2)    Raise up by pushing the shoulder blades out and forwards. Make sure that you keep your back straight and that all the movement comes from the shoulder blades. Repeat for three sets of ten repetitions.