Serratus Anterior against wall with swiss ball

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

  1. 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.
  2. Like any exercise you should only do the exercise if it is pain free during, after and the next day.
  3. Standing facing the wall with your feet slightly away from the wall
  4. Place a looped exercise band around your wrists
  5. Place your forearms onto a swiss ball against the wall
  6. The start position of contact on the ball is with your hands
  7. Squeeze your shoulder blades together and downwards
  8. Next use your abdominals to keep you lower back in neutral throughout
  9. Finally push your hands outwards slightly but not the elbows crating external rotation at the shoulder
  10. These three elements need to stay the same throughout the exercise.
  11. Next slide your arms up till they are above your head, leaning into the wall with your body as you do.
  12. Remember do not lose your lower back or shoulder blade positions and keep your hands not elbows pushing outwards against the band throughout.
  13. Next slowly return to the start position and repeat.
  14. Perform as many reps as you can do well
  15. And perform between 3-5 sets with 3 minutes rests
  16. Do this exercise 2-3 times per week.

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Put simply this is Physio done via either telephone or video over the internet. Skype and facetime are examples of this.

Contrary to popular belief online physiotherapy can be very effective and it can help the same injuries that face to face physio can help. I have helped many people with injuries such as disc prolapses, tennis elbow, neck pain and much more).