10 BEST Serratus Anterior Strengthening Exercises for Scapular Winging and Shoulder impingement

Best Serratus Anterior muscle exercises for shoulder and scapula training. Fix winging of the scapula and shoulder impingement problems with these 10 absolute best exercises according to science!
0:00 Intro
0:38 Wall Push-Up Plus
2:00 Wall Slide
3:37 Towel Wall Slide
3:59 Scaption 0-80°
4:31 Scaption 120-150°
4:53 Knee Push-Up Plus
5:41 Dynamic Hug (Plus)
6:46 Serratus Punch to 120°
8:08 Diagonal Shoulder Flexion
8:54 Push-Up Plus
10:04 Outro

[@PhysioExercise]

0:00 Intro 0:38 Wall Push-Up Plus 2:00 Wall Slide 3:37 Towel Wall Slide 3:59 Scaption 0-80° 4:31 Scaption 120-150° 4:53 Knee Push-Up Plus 5:41 Dynamic Hug (Plus) 6:46 Serratus Punch to 120° 8:08 Diagonal Shoulder Flexion 8:54 Push-Up Plus 10:04 Outro

[@mallorymallory1518]

What I love about this video is that you are evidence based. Thank you very much

[@PhysioExercise]

Thanks! Trying to bring the real information out there :)

[@imanifetabundance92]

When you add the statistics it make you wanna do the work out more this was fantastic, and i really appreciate you.

[@max3eey]

P > 0.1

[@missionfitness7933]

Awesome info and video! thank you!

[@moondalastringart]

I am so grateful for this video - I’ve done two of the exercises a d saw the improvement after just one session- wow! Thank you so much ❤

[@aadarsh_1303x]

this channel is a gem i did many of these exercises in my rehab it was recommended by my physio

[@PhysioExercise]

Thank you for the support :)

[@JoelTGM]

Thanks I'll be doing these now

[@Checkered_Everything]

Exactly what i needed, you got a new sub

[@jreverie7018]

Thanks so much for making this!! Subscribed for sure

[@PhysioExercise]

Thank you for your kind words!

[@mindfulfitness4401]

Real good! Thanks a lot

[@HananGrow]

Amazing 👏😍 thanks a million

[@abhaykaushal9596]

Yu explain so well God bless yu

[@PhysioExercise]

Thank you Abhay!

[@trainersebastian361]

Excellent video... The future is here.

[@ibrahimsoydal8888]

Thanks😊😊

[@sxmanish]

Very nice presentation especially with evidence based Superb

[@Sandra-ju5ds]

Absolutly the best explained video i watched about how and why this will help. Thank you so much!!

[@brotatochip7790]

Did it help

[@f.m.a7184]

Thank you 🙏🏻

[@HankHell41]

Thank you, Uhtred

[@PhysioExercise]

Thank you Alfred :)

[@justaperson9460]

That wall slide thing is a killer

[@nickvangalen7862]

Great video! What are the reps for each exercise?

[@ForcePlayZofficial]

Question : when performing excercises laying down or next to a wall, should I bend my knees so that my back is completely straight? I have anterior pelvic tilt and so when I perform excercises like you do in the video I get an arch in my lower back

[@PhysioExercise]

I'd suggest posteriorly tilting your pelvis a little bit while doing the exercises. Then your pelvis/lower back isn't locked, might take some practice though.

[@cowayofficial]

Work best..my serratus anterior is bulging like a fish fin..thanks

[@fhgbfpapillon769]

Hello.. I am doing corrective exercises at home. Is it possible to do this wall slide exercise with triceps bar on the wall? and use weights as rollers?

[@alexandrebatista1065]

When I do a depression of the scapula, the inferior part of the scapula goes up a bit, is it because of the serratus muscle or the inferior trapezius?

[@TheFreshestLyrics]

Great video! How many of these exercises should I do in one session?

[@PhysioExercise]

I'd recommend 2 or 3 exercises depending on what your training session looks like.

[@TheFreshestLyrics]

@@PhysioExercise Thank you.

[@mydl6314]

is it supposed to start burning real good in the serratus area after some good reps . wall slide that is? :)

[@PhysioExercise]

Sure. It probably means your technique is great while doing these repetitions.

[@Das0000]

Can you train your serratus anterior muscle if you already have some shoulder or spine problem? Cuz I have shoulder injury but when I do the bend external rotation exercise after some point of time doing it (days,weeks) I think I start to feel pain in the center of my spine.because of it. Can it be from the movements in this exercise?

[@PhysioExercise]

Depeding on the injury, yes sure. A weakness to this muscle is very common and can sometimes even be the cause. I don't know which exercise you are referring to though.

[@annap1191]

If you have upper traps knots is it wise to perform this exercise?

[@PhysioExercise]

Yes especially than. This will prevent knots in the long run (6-12 weeks of exercising). See it as a horse vs rider, if the Horse is to strong (upper traps) than you need to make the Rider stronger (serratus and lower traps).

[@gerald4871]

What would your thoughts be on performing an exercise similar to the "Wall Push-Up Plus" but on the hands and knees, pushing against the floor?

[@PhysioExercise]

Hi Gerald, you mean 8:54 Push-Up Plus?

[@thistooshallpass5425]

@@PhysioExerciseI’ve rib hump same side as wing - is it safe to do exercise for both?

[@JoelTGM]

For the exercise scaption 0-80, does that mean not to bring the arms up too far? If 90 is parallel to the floor then I should keep it just under that?

[@PhysioExercise]

Exactly that. Ofcourse if you don't have any complaints in the shoulder, full range of motion training is allowed.

[@JoelTGM]

@@PhysioExercise thankyou!

[@mangoorange6537]

sir i have a question im having wing scapula but i also go to gym. so should i quit gym or what kind of workouts i shouldn't be doing please reply.

[@PhysioExercise]

Just lower the weights if you feel pain or discomfort when doing overhead exercises, perhaps even with benchpressing. Listen to your body is the best advice i csn give you and wait till the lower trapezius and serratus start stabilizing the shoulderblade better.

[@mangoorange6537]

@@PhysioExercise thank you i wil wait till my wing fix

[@gamergeek500]

Liked your content , how to overload serratus?

[@PhysioExercise]

Cheers! Overload?

[@gamergeek500]

@@PhysioExercise to progressive overload serratus with more weights and effective way

[@PhysioExercise]

@@gamergeek500 My personal favorites are the dynamic hug (plus) (pulley) and Diagonal Flexion (dumbell). But keep in mind that it is a scapular stabilizer, no need to go super high weigths.

[@gamergeek500]

@@PhysioExercise thanks alot dr for your reply , appreciate that 🌷❤️

[@ajmalanzar9934]

Does it cure the scapular winging when the cause is damage of thoriac nerve

[@PhysioExercise]

Depends upon the level of nerve damage. Because if the thoracic nerve is the captain, the serratus anterior is the sailor listening to the captains orders. If the captain doesn't give the orders, the sailor/muscle won't fire, in this case the serratus anterior. Keep in mind that the m. trapezius ascendens also plays a key role in stabilizing the shoulder, it might help to also target that one if the serratus fails to do so. Hope this helps

[@vader9985]

Should i do all these exercises daily ? Im having scapular winging where my right scapula even goes numb

[@PhysioExercise]

You should pick 2 or 3 exercises where you really feel the muscle working and feel comfortable doing. And.. also target the lower trapezius muscle! :)

[@shwetadubey5165]

Same, is it right now?

[@maherjadla2947]

How much do I do each exercise and how many times a week do I repeat these exercises?

[@PhysioExercise]

Atleast 3 times a week, 3-4sets, 10-15 repetitions. Pick 2 or 3 exercises that meet your skill level.

[@maherjadla2947]

@@PhysioExercise thank u sir♥️

[@nws3255]

How to do dynamic hug and serratus punch at home? Don't have equipment.

[@PhysioExercise]

You can try using an elastic-/theraband.

[@nws3255]

@@PhysioExercise thanks

[@romansokolov4589]

What is the difference between Serratus punch and hugs - one is unilateral and another bilateral?

[@PhysioExercise]

That. And also the MVIC levels

[@romansokolov4589]

@@PhysioExercise And in the hugs the pecs should be engaged, contracted? Or try to avoid.. What weight to put on the pulley for this exercise? Thanks

[@PhysioExercise]

@@romansokolov4589 because of the hand positioning you will activate the serratus, with a pec flye the hands are positioned differently, so try using your mind muscle connection. The Serratus Anterior is a stabilizer so not to high in the weight, shouldn't punish it the same as pecs, legs, etc.

[@ginny177]

If i have a medial winging scapula ?

[@PhysioExercise]

yes, also train the lower trapezius! for more info kzbin.info/www/bejne/nZ_NeqF7rNVnpbM

[@rahulrl7477]

This exercise recover Serratus anterior scapula ....

[@PhysioExercise]

These exercises will help fix winging of the scapula.

[@rahulrl7477]

@@PhysioExercise these exercise everyday perform or not ....and how many month required to recover these problem

[@PhysioExercise]

@@rahulrl7477 If muscles aren't sore 2-3 exercises 4x10 repetitions, once a day. For 6-12 weeks

[@rahulrl7477]

@@PhysioExercise oh thank u doc

[@broskiwhyyy6373]

I dont work this muscle and i have it🤷🏼‍♂️

[@vinodyadidya8098]

Sir is it serious disease? if we neglect

[@brotatochip7790]

No but it looks like crap and can cause weightlifting injures in the future and maybe back pain

[@vinodyadidya8098]

Please in Telugu language

[@PhysioExercise]

Sorry, but I don't speak Indian :)

[@littlejohny9545]

@@PhysioExercise how do you know if he is Indian

[@PhysioExercise]

@@littlejohny9545 Google says its spoken in parts of India

[@littlejohny9545]

@@PhysioExercise aww

[@MrSham3less]

@@littlejohny9545 The pt does sound like an indian lol