General Info

The Serratus Anterior muscle is a fan-shaped muscle that wraps from the top surface of the first eight ribs, under the armpit to the medial border of the scapula.

It assists breathing by lifting the rib cage. It is also known colloquially as the ‘Boxer’s muscle’ because of its role in the protraction of the scapula, a movement that occurs when you throw a punch.

Keeping this muscle strong will allow you to maintain a full range of motion when lifting your arms and will help you maintain good posture and minimize neck, shoulder and back pain.

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When the serratus anterior is weak, it results in poor scapular control, which can contribute to poor posture and lead to upper back, neck, and shoulder pain.

This condition is commonly seen in individuals who frequently engage in overhead activities, such as swimmers, tennis players, and painters, as well as in post-surgical shoulders.

Underactivity in the serratus anterior often leads to symptoms such as pain in the chest, breast, or shoulder blade, and can indicate that the muscle is either inactive or needs stimulation to remain effective in shoulder movement.

Because the Serratus Anterior muscle attaches to, and controls certain scapula movements it is impacted if you fracture your scapulae.

A fractured scapula can result from a direct fall onto the shoulder blade, such as when footballers or jumpers land awkwardly on their upper back, or from a fall from a horse. These injuries can also be caused by a direct blow to the upper back and are not age-dependent.

The best course of action for a fractured scapula typically involves immobilization with a sling to allow the injury to heal properly. In some cases, surgery may be required to ensure correct alignment and recovery. This type of injury is often very painful, so managing discomfort is also an important part of the treatment process.

Any period of immobilization will weaken muscles so surgery recovery programs should always include Serratus Anterior strengthening exercises.

There is no ‘easy’ way. 

Strengthening exercises take commitment over time but if you are prepared to put in the work, you will see results. 

Strengthening and activating the serratus anterior muscle helps to restore proper shoulder mechanics and alleviate associated pain.

Simple strengthening exercises include double arm rolling up against a wall with a Foam roller and using Powerband exercises to enhance muscle activation, strengthen scapulae stabilizer muscles and support proper shoulder function.

Depending upon the type of surgery, you can generally incorporate Serratus strengthening 6- 12 weeks from surgery. Also included at this time will be interscapular muscle strengthening and rotator cuff strengthening exercises. 

For best long term recovery results, continue these strengthening exercises as part of all ongoing training programs.