Serratus Anterior downward dog

Stability & Strength

This is an instructional video to correctly demonstrate Serratus Anterior downward dog

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.
Start on the floor on your hands and knees. Set your knees directly below your hips and your hands slightly forward of your shoulders.
Exhale and lift your knees away from the floor. At first keep the knees slightly bent and the heels lifted away from the floor. Keeping your back straight, lift your bottom towards the ceiling, straighten your knees, you should be in an inverted V position.
Once at the top actively protract your shoulder blades as to round your shoulders, this will engage the Serratus Anterior more.
Next slowly return to the start position and repeat.
For strengthening you should perform 6-10 reps to fatigue
You should perform 3-5 sets with 3 minutes rests
This session can be done 2-3 times per week
For endurance you should perform 15-25 reps to fatigue
You should perform 3-5 sets with no more than 30 second rests
This session can be done 2-3 times per week

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