Bob Bader, NSCA- CPT demonstrates various exercises that will help improve posture, particularly the rounding of the shoulders that occurs when a lot of time is spent in front of the computer. Serratus anterior is a muscle that originates on the surface of the upper eight or nine ribs at the side of the chest and inserts along the entire anterior length of the medial border of the scapula. Function The serratus anterior is occasionally called the “boxer’s muscle” because it is largely responsible for the protraction of the scapula—that is, the pulling of the scapula forward and around the rib cage that occurs when someone throws a punch. The serratus anterior also helps to stabilize the scapula. In addition, it assists in rotating the scapula (glenoid fossa) upward. Comments: The serratus anterior holds the scapula against the thoracic wall. A winged scapula condition indicates a weakness of the serratus anterior. Scapular Exercises covered: -Scapular Pushup -Cable Face Pull -DB Front Raise to Overhead Lift -Cable Sarratus Pulse -Cable Row Stretches Covered: ** Important: Avoid stretches that protract (curl forward) the shoulders. Ie: Stretching the rear deltoids (shoulder). The primary focus is to stretch the front side of the body. Pec Minor Stretch Wall Shoulder Girdle Stretch Stand back against wall and lift and lower arms Instructions Preparation Position back against wall. Place feet away from wall, slightly bending hips and knees. Bend elbows and position back of …
Video Rating: 4 / 5