Serratus anterior off knees with swiss ball

Stability & Strength

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

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.
In 4 point kneeling position with your knees on a bench and a swiss ball under your arms at a similar height if possible
Place a looped exercise band around your wrists
Place your forearms onto a swiss ball
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 creating external rotation at the shoulder
These elements need to stay engaged throughout the exercise.
Next slide your arms up till they are above your head, leaning forwards with your body as you do.
Next slowly return to the start position and repeat.
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
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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