Posted on July 02, 2014 by Jenny Cromack

Injuries to the Serratus Anterior muscle are becoming increasingly more common and surprisingly over the last couple of years I have heard how 3 people I know have injured this muscle throwing a ball or stick for their dog. Injury to the serratus anterior is much more common in baseball player ,cricketers and golfers, so with summer in full swing the sun may come out long enough for dog walkers and cricketers to do an injury.

The serratus anterior muscle is important for

• Helping to control shoulder and scapular function by protracting and upwardly rotating the scapula
• Assisting in stabilizing the scapula against the rib cage, preventing scapular winging
• Helps prevent shoulder impingement

An effective way of strengthening the serratus muscle is by performing protracting exercises however serratus activity can be increased by combining both protracting and upwards rotation of the scapula. A great exercise to incorporate this movement is by using a TRX suspension trainer and performing the serratus slide exercise. This is a great TRX exercise for serratus anterior strengthening. Performing the serratus slide on the TRX allows for both the strength and stability functions of the serratus muscle and the difficulty level of the exercise can be easily adjusted by adjusting the angle of the exercise.

• To begin, place your forearms onto the TRX handles or foot cradles
• Lean forward, keeping your elbows tucked by your sides.
• Elevate your arms and round your scapula around your rib cage.
• Push out and up until your elbows are close to eye level.
• Pause at the top of the movement with your shoulders rounded and slowly return to the start position.

Click here to see a video of the Serratus TRX slide

Performing the serratus slide and keeping the anterior muscle strong will develop a defined chest as well as helping keep the shoulder joint strong , stable and healthy for everyday life, cricket, golfing or walking your dog.