Foam Roll Serratus Anterior

Foam Roll Serratus Anterior

Foam rolling the serratus anterior is a valuable self-myofascial release technique that targets the muscle along the sides of the rib cage. This muscle plays a crucial role in shoulder stability, assisting with proper scapular movement and facilitating effective breathing. By positioning a foam roller beneath your arm pit and applying gentle, controlled pressure, you can relieve tension and improve mobility in the shoulder.

Athletes and fitness enthusiasts benefit significantly from foam rolling the serratus anterior, as tightness in these muscles can lead to shoulder pain and movement limitations. Sports that require overhead motions, like swimming, basketball, and weightlifting, often place high demands on the serratus anterior. This technique is also useful for anyone who experiences shoulder discomfort due to poor posture or repetitive movements.

Incorporating foam rolling for your serratus  into your warm-up or cooldown routine will help release tension and improve shoulder mobility. Adjust the intensity by varying your body weight on the roller or changing the angle to target different muscle areas. Regularly practicing this technique will improve shoulder stability, alleviate muscle soreness, and promote better movement patterns for optimal athletic performance and daily activities.

Equipment Needed: 

  • Open floor, or yoga mat
  • Foam Roller

 

Instructions for foam rolling the serratus anterior: 

  1. Lie down with your armpit/ribs on top of a foam roller
  2. Elevate your arm overhead as far as is comfortable
  3. Rock forward and back and roll up and down along your ribs looking for tender spots
  4. Focus on any particularly tender areas
  5. Roll for the prescribed amount of time then switch sides

 

Common Errors:  

  • Make sure to elevate you arm overhead as much as is comfortable
  • Make sure to relax the muscle being massaged

 

serratus anterior foam rolling Progressions / Regressions:

If this is too challenging:

  • Use the opposite hand to support some of your body weight

If you want more of a challenge:

  • Once you find a tender area try moving your arm up and down along the floor

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