Serratus Anterior Activator
Shoulder pain affects millions of people. The majority of those people focus on overhead movement restriction. From throwing a ball, overhead lifting, from playing tennis to placing a mug on the top shelf, shoulder discomfort is a rather common and unwanted buzz killer.
In a large number of cases, the shoulder joint is not the culprit. But people don't know that. They take anti-inflammatories, pain killers, leather on balms and salves. Those methods only relieve the pain, but don't solve it. And after rest it comes back with the vengeance.
How Scapula Calls the Shots
You see, full range of motion is 180 degrees. From arm handing down, to arm completely vertical, and over the head. However less than half of that motion is performed by the shoulder joint. The other part is scapula.
Most people try to forcefully stretch the arm up. This jams the upper arm into the shoulder girdle. Instead the shoulder girdle should be allowed to do it's job. In most cases, it's not.
Pulling the arm up, only makes the issue worse. If you have trouble with the shoulder, you know what I mean. You may not have known the cause, but you know the pain you get from yanking the arm up, past it's comfortable range.
The solution consists of 2 parts:
- Zaichik Stretching. Simply release the muscles that don't allow the scapula to do it's job. (Rotate up, protract and elevate)
- Strengthen and activate the muscles that rotate the scapula up.
And today you will learn an exercise called the Serratus Anterior Activator. (S.A.A.)
In the past scapula push ups, were used to activate the Serratus Anterior. While this works a bit, it does not have the best transfer. The reason?
This is the Serratus Anterior muscle:
For overhead movement, we need the shoulder girdle to rate up. Scapula push ups, work on protraction. That's a different use of fibers.
How to do the S.A.A.
- Place the body at the included angle. (Vertical body will over utilize the Trapezius)
- (Horizontal (Supine) body will over utilize the Pectoralis Minor)
- Bring your arm pits to the ceiling. Rotate them up.
- Try one arm at a time first. Place the other hand on your SA and see if it is working.
Providing that the muscles that restrict the scapula are loose, Serratus Anterior will be trained to place your shoulder girdle in a proper position. This will allow the shoulder joint to move freely and efficiently. Without pain.