03/07/2026
Simple Serratus Anterior Strength training you can do at home
1.)Lie on your back, knees bent or straight.
2.)Hold light weights or no weight.
3.)Arms straight up to the ceiling.
4.)Push hands toward the ceiling (lift shoulders slightly).
5.)Keep elbows straight.
6.)Lower slowly.
7.)Repeat 10–15 reps.
🔥 Focus: controlled shoulder blade protraction
This exercise helps prevent scapular winging, rotator cuff tendinitis, shoulder impingement syndrome, shoulder instability, subacromial bursitis, and even neck pain. The reason why it helps is because Serratus Anterior scapular protraction and upward rotation which keeps the joint aligned during pressing, reaching, and overhead movements.
