05/08/2025
How to Activate the Serratus Anterior (Closed Chain Method)
✅ Start in a closed chain position by placing your elbows on the wall—not your hands. This stabilizes the scapula and engages deep scapular control.
🟢 Push into the wall through your elbows, initiating a protraction movement. At the same time, aim to guide the inferior angle of your scapula outward and upward — encouraging upward rotation.
⚠️ Avoid flexing your thoracic spine. Keep the ribcage expanded and spine neutral throughout.
⬆️⬇️ Slowly slide your arms up and down the wall in a controlled manner.
This targets the serratus anterior through concentric (upward) and eccentric (downward) phases — essential for shoulder stability and scapular rhythm.
