Serratus Anterior against wall with swiss ball

Stability & Strength

This is an instructional video to correctly demonstrate Serratus Anterior against wall with swiss ball.

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

This is a good exercise for people needing excellent overhead mobility such as swimmers or tennis players as it targets the Serratus Anterior muscles to improve shoulder blade upward rotation.
Like any exercise you should only do the exercise if it is pain free during, after and the next day.
Standing facing the wall with your feet slightly away from the wall
Place a looped exercise band around your wrists
Place your forearms onto a swiss ball against the wall
The start position of contact on the ball is with your hands
Squeeze your shoulder blades together and downwards
Next use your abdominals to keep you lower back in neutral throughout
Finally push your hands outwards slightly but not the elbows crating external rotation at the shoulder
These three elements need to stay the same throughout the exercise.
Next slide your arms up till they are above your head, leaning into the wall with your body as you do.
Remember do not lose your lower back or shoulder blade positions and keep your hands not elbows pushing outwards against the band throughout.
Next slowly return to the start position and repeat.
Perform as many reps as you can do well
And perform between 3-5 sets with 3 minutes rests
Do this exercise 2-3 times per week.

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