Atrophied / weak serratus anterior muscle

This page is specific rehabilitation of the muscle serratus anterior. The exercises train precisely the shoulder blade to stabilize against the rib wall. In addition to these exercises, the serratus anterior is also able to stabilize under all forms of pressure where the arms push a weight away from the body.

Exercises at different levels:

Perform the exercise at the level you are at. Meaning that you move, for example from light to medium when the exercise feels very easy and you have the feeling that you can stabilize / hold the shoulder blade closely to the body for 3 x 60 sec. without doing an exercise. The same ratio must be considered when going from medium to hard and very hard.

The exercises should be performed 1-2 times a day with 3 sets of 10-60 sec. according to strength and control. This means that you must take full control of the shoulder blade, and if you feel you are losing stability and control, it is time for a break!

Shoulder blade stability (easy-medium) – 3 x 10-60 sec, depending on strength and pain limit, the pause between each exercise should be 30-60sec.

Shoulder blade stability (medium) – 3 x 10-60 sec, depending on strength and pain limit, the pause between each exercise should be 30-60sec.

Shoulder blade stability (hard) – 3 x 10-60 sec, depending on strength and pain limit, the pause between each exercise should be 30-60sec.

Shoulder blade stability (very hard) – 3 x 10-60 sec with the heaviest weight you can lift, depending on strength and pain limit, the pause between each exercise should be 30-60sec.