No doubt, many of us have no clue what the majority of muscles in our bodies are called. We know general areas, but really have no need to learn or memorize any of the names.
So when we hear serratus anterior, do we even know what that is? In Latin, the verb “serrare” means “to saw” in English. Serratus is derived from there because the muscle looks like a saw.
It is found beneath the armpits on the rib cage, and extends to both the back and front of the body. Its function allows the arms to lift things over the head, and at the same time helps with shoulder rotation.
Because the muscle is large, damage to, or inflammation of, the serratus anterior could result in pain to the ribs, shoulders, arms, chest, back, shoulder blades, and neck.
For this reason, it is sometimes difficult to determine what exactly is causing the discomfort. An MRI or X-ray may be ordered to diagnose the problem.
Once you know what is happening, though, stretches to release serratus anterior may be recommended.
Stretches For Shoulder Pain Baseball
Throwing is directly affected by the Serratus Anterior. Therefore, any sports that target the upper part of the body will most likely be limited or enhanced by the condition of this muscle.
Sports such as tennis, racquetball, or badminton need good strong overhead swings, making mobility a key factor in playing the games.
Likewise, pitching in baseball, or throwing the ball from outfield to a base, requires serious arm strength and range of motion.
And while many believe swimming to be a gentle pastime, it does require a high level of movement, and strength in the arms, in order to propel the body forward. Certainly, professional, Olympic, or other kinds of competitive swimmers, will rely on this muscle for peak performance.
Typically, the repetitive motion of throwing the ball overhead causes plenty of injuries for baseball players. Because of the connection between the shoulder and the trunk of the body, an ill functioning serratus anterior is often the root of many shoulder injuries. Its function needs to be precise.
While most experts agree that pre-stretching is better, since it is a positive way to prevent injuries, sometimes, an injury occurs that requires stretches for shoulder pain baseball.
Even amateur players or kids’ teams benefit from a proper stretching routine. Flexibility is most important and the shoulder needs warming up to create and maintain that fluid movability.
During the off-season, players should focus on strengthening the shoulder area muscles with an activity like weight-training. In addition, they will add a routine of daily stretches, to release serratus anterior.
Stretching To Relieve Neck Pain
A pain in the neck is a pain in more places than one. It can really inhibit your everyday activities, never mind, playing games, and doing hobbies. You might not be able to turn your head, and for some individuals, the pain can make them nauseous to the point of vomiting.
To keep the neck free from stiffness and pain, stretches to release serratus anterior is a comfortable activity that can be done anywhere, anytime, and with no equipment.
How To Avoid Shoulder Pain During Bench Press
A lot of individuals, both athletes and non-athletes choose to strengthen their upper bodies through weight training. Typically, pro sports players train during the off-season to keep fit and ready for the new game season when it starts.
Others seek to add muscle and tone up the body. Hockey players, boxers, football players, and basically anyone that relies on the tops of their bodies for lifting, hitting, throwing, or holding some form of equipment during a game are susceptible to neck and shoulder pain.
Bench press is an excellent way to strengthen the serratus anterior muscle and keep the upper body moving. But what happens when it becomes strained, and your coach recommends stretches to release serratus anterior?
Whether you bench press to get those real big pecs, or you want improved bone health, doing it properly in order to prevent injury is the most important point here.
Let’s look at five ways to avoid shoulder pain during bench press.
#1 Changing Grip Width
Sometimes, all it takes is adjusting where you place your hands on the barbells. Make minor adjustments until you find the point where the pain stops. Then use that position for further exercises.
#2 Lower Bench Incline
When the bench is not as steep, the chest supports the lift more than it would otherwise. When this happens, there is not as much strain on the shoulders.
#3 Use Your Legs
Many people forget that bench pressing is an all-body exercise. Just because it targets the upper body does not mean that only the arms and shoulders do all the work.
In fact, by pushing your feet into the floor, and pressing hard with your legs, you support the work of the upper body, which is a much safer way to press those barbells.
#4 Hug Your Bench
Make your back area feel like you are hugging your bench by pushing your shoulder blades together and down.
Keep this pose during all the presses, and it will give your workout a much more solid base, protecting your shoulders from pain.
#5 No Flat Back
While lying on the bench, keep your back curved, rather than flat. Your body should form a peak right about at the belly button. This makes your movements more flexible and less prone to injury.
Exercises For Sore Shoulder From Swimming
While swimming is recommended to improve the recovery from many other ailments, in itself, it may cause problems that require stretches to release serratus anterior.
Often, for those that suffer from swimmer’s shoulder or shoulder impingement, the tendons have become inflamed and swollen. They rub on the surrounding bones, causing pain when the swimmers move their arms.
Unfortunately, it can progress into more serious conditions such as bursitis, damaged cartilage, and chronic tendonitis.
Since this affects not only the motion of swimming, but also, everyday activities, stretches can help to ease that discomfort.
Let’s review three exercises for sore shoulder from swimming.
#1 Lats Stretch
Use a door frame as a guide to keep your elbow at a ninety-degree angle. Touch both hands to the door frame while posing your arm bent at the elbow in the shape of an L
Now bend forward while keeping your elbows and hands in place. You will feel the stretch at the front of your shoulders.
#2 Sleeper Stretch
Lie on your side on the bed or floor. Fold one arm at the elbow. With the other arm, gently press the first arm down. Complete four repetitions. Then switch sides.
#3 Child’s Pose
This is a yoga pose that is excellent for all body loosening, but also as stretches to release serratus anterior.
Grab a mat and sit on your knees with the legs under your buttocks. Now stretch the upper part of your body as close to the floor as you can go without it hurting.
Hold the pose for a few seconds. Come back up and repeat stretch.
Exercises For Shoulder Pain Tennis
Tennis takes a lot of strength, particularly when hitting the ball in an overhead shot. The game involves a serious amount of flexibility, since players are swinging one arm from many angles.
Action happens quickly, and the participants twist and turn without thinking, in order to achieve the objective of returning that ball to the other side of the court.
Badminton is similar, but the birdie is not as hard as a tennis ball, and the racquets are not as heavy or as big as a tennis racquet. Nevertheless, range of motion is the same, and injuries arise.
Indeed, stretches to release serratus anterior not only provide the body with the ability to perform these powerful functions, but also, the stretches help to prevent injury and avoid shoulder pain.
As the rotator cuffs play a supportive role, and are crucial to the movement of your shoulders, it is a good idea to perform stretches that focus on strengthening the backs of the shoulders.
When serving the ball, the area is literally slammed from the downward force of the arm. This is how pain starts and damage is done.
Performing your daily stretches reduces the chance of pain, and definitely improves the discomfort once you start to feel your shoulder creep out of sorts.
Final Thoughts on Stretches to Release Serratus Anterior
If you were able to see this muscle (SA) in a real person, you would probably be shocked at its sheer size. The intricate twining with the ribs, as well the functionality provided to the arms and shoulders is astounding.
You’d almost be afraid to overuse it at all in case any type of damage happens. Most of us would definitely do whatever we had to in order to ensure its health.
And one of the key ways to keep up that healthy attitude is with stretches to release serratus anterior. A contracted SA that is not flexible is of no use to anybody, let alone someone that depends on complete upper body power.
