#76 - Serratus Push
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WARNING!!! Please do not perform any of these exercises unless they have been prescribed to you by one of our doctors. When performed correctly, none of these exercises should cause any pain. If you experience any pain or discomfort during or after any exercise, stop immediately and let us know.
Purpose:
To improve shoulder blade stability, decrease pain, and improve posture.
Where to Feel it:
In the serratus anterior muscle, around your shoulder blades.
Description:
Knot your exercise tubing and secure in door frame or to hinge. Maintain “Spinal Ready Position" (#104), if you have been instructed to do so. If not, then keep your back aligned and stable and engage your core. With tubing in hand, push/punch straight out in front of you with straight arm (elbow straight) and shoulders drawn down your back (not elevated upward). Your hand should be slightly higher than your shoulder. After holding for 3-5 seconds, release the tension SLOWLY. The pushing arm is always straight, so the movement comes from the shoulder blade/back.
Tip:
Remember to always keep breathing!
Reps:
5-15.
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