Serratus anterior off knees with swiss ball

This is an instructional video to correctly demonstrate Serratus anterior off knees 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. In 4 point kneeling position with your knees on a bench and a swiss ball under your arms at a similar height if possible
  4. Place a looped exercise band around your wrists
  5. Place your forearms onto a swiss ball
  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 creating external rotation at the shoulder
  10. These elements need to stay engaged throughout the exercise.
  11. Next slide your arms up till they are above your head, leaning forwards with your body as you do.
  12. Next slowly return to the start position and repeat.
  13. To make the exercise harder you can move your knees and arms further apart and if you get very good then you can do it in full plank position
  14. For strengthening you should perform 6-10 reps to fatigue
  15. You should perform 3-5 sets with 3 minutes rests
  16. This session can be done 2-3 times per week
  17. For endurance you should perform 15-25 reps to fatigue
  18. You should perform 3-5 sets with no more than 30 second rests
  19. This session can be done 2-3 times per week

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Online Physiotherapy

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).