Serratus Anterior Anatomy and Exercises

Serratus Anterior

Anatomy

• Origin: Ribs 1-9
• Insertion: Medial border of scapula
• Innervation: Long thoracic nerve (C5-C7)
• Blood supply: Lateral thoracic artery

Strengthening Exercises

1. Scapular wall slide: Stand with feet shoulder-width apart, arms at sides, and hands on wall at shoulder height. Slowly slide arms up the wall, squeezing shoulder blades together.
2. Push-up with rotation: Perform a push-up, then rotate torso to left and right, keeping arms straight.
3. Cable rotations: Hold cable handle with both hands, arms extended. Rotate torso to left and right, keeping arms straight.

Function

• Helps to rotate scapula during arm movements
• Assists in upward rotation of scapula during abduction and flexion
• Stabilizes scapula during shoulder movements

Relationship to Scapular Stability

• Serratus anterior helps to maintain proper scapular alignment and rotation
• Weakness in serratus anterior can lead to scapular winging and poor posture
• Strengthening serratus anterior can improve scapular stability and reduce risk of injury

Injuries

• Winging scapula: Weakness in serratus anterior causes scapula to protrude from back
• Scapular dyskinesis: Abnormal movement patterns of scapula, often caused by serratus anterior weakness
• Shoulder impingement: Weakness in serratus anterior can contribute to shoulder impingement syndrome

Serratus Anterior

Anatomy

• Originate from ribs 1-9
• Insert into the medial border of the scapula
• Innervated by the long thoracic nerve (C5-C7)
• Supplied by the lateral thoracic artery

Strengthening Exercises

• Scapular wall slide: Stand with feet shoulder-width apart, arms at sides, and hands on wall at shoulder height, then slowly slide arms up the wall, squeezing shoulder blades together
• Push-up with rotation: Perform a push-up, then rotate torso to left and right, keeping arms straight
• Cable rotations: Hold cable handle with both hands, arms extended, then rotate torso to left and right, keeping arms straight

Function

• Helps rotate scapula during arm movements
• Assists in upward rotation of scapula during abduction and flexion
• Stabilizes scapula during shoulder movements

Relationship to Scapular Stability

• Helps maintain proper scapular alignment and rotation
• Weakness leads to scapular winging and poor posture
• Strengthening improves scapular stability and reduces injury risk

Injuries

• Winging scapula: Weakness causes scapula to protrude from back
• Scapular dyskinesis: Abnormal movement patterns, often caused by weakness
• Shoulder impingement: Weakness contributes to shoulder impingement syndrome

Anatomy of Rhomboid Muscles

• Rhomboid muscles consist of four muscles: rhomboid minor, rhomboid major, and rhomboid intermedius (not always present)
• Originate from the spinous processes of thoracic vertebrae (T2-T5)
• Insert into the medial border of the scapula
• Located deep to the trapezius muscle and superficial to the serratus anterior muscle

Functions of Rhomboid Muscles

• Stabilize the scapula
• Rotate the scapula downward
• Adduct the scapula (bring it towards the spine)
• Assist in upward phase of scapular rotation
• Maintain proper posture and movement of the shoulder blade

Rhomboid Muscle Injuries

• Common injuries: strains, trigger points, poor posture
• Strains: overstretching or tearing of muscle fibers
• Trigger points: areas of muscle tissue that become inflamed and painful
• Poor posture: leading to chronic strain and fatigue
• Symptoms: pain or tenderness in the upper back, weakness or fatigue in the shoulder or arm, difficulty performing daily activities

Exercises for Rhomboid Muscles

• Strengthening exercises:
  • Rowing exercises (e.g. bent-over rows, seated rows)
  • Scapular squeezes
  • Superman (lying on stomach with arms extended, lifting arms and shoulders off the ground)
• Stretching exercises:
  • Chest stretches (to improve posture and reduce strain on rhomboid muscles)
  • Scapular wall slide (standing with back against a wall, sliding the shoulder blades down and back)