Serratus stretch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Serratus stretch )

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Name of exercise  Stretch Serratus anterior
Other names of exercise Serratus stretch
Description of exercise The Serratus stretch exercise is a stretching movement that targets the serratus anterior muscle, which is located on the sides of the rib cage. This muscle is responsible for stabilizing and rotating the shoulder blades, making it important for proper posture and upper body movements. To perform the Serratus stretch, start by standing with your arms extended in front of you at shoulder height. Then, slowly reach your arms forward, keeping them at shoulder height, until you feel a stretch in your chest and the sides of your rib cage. Hold this position for 10-15 seconds and then release. This exercise can help improve shoulder mobility and prevent shoulder injuries.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Reach behind back and hold hands together.
  • Pull involved side across back at waist level.
  • Relax and repeat.

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    Video Tutorial

     

    Body Part Chest, Shoulder
    Type of Muscles Pectoral
    Category of Exercise __
    Type of Exercise __
    Body Position Standing
    Difficulty Level Low
    Direction of Exercise Rotation, Adduction
    Type of Action Retraction, Elevation, Depression

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improved shoulder mobility
  • Increased range of motion
  • Strengthened core muscles
  • Reduced risk of shoulder injuries
  • Improved posture
  • Enhanced breathing
  • Reduced tension in upper back and shoulders
  • Improved performance in sports and activities
  • Increased blood flow to upper body
  • Reduced neck and shoulder pain

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The Serratus stretch exercise should be avoided if you have any preexisting shoulder or neck injuries, as it can exacerbate these conditions. Additionally, if you experience any pain or discomfort while performing the exercise, it is important to stop and consult a healthcare professional. Pregnant women should also avoid this exercise, as it can put strain on the abdominal muscles and potentially harm the baby. Individuals with high blood pressure or heart conditions should also avoid this exercise, as it involves holding the breath and can increase blood pressure. If you are unsure whether this exercise is safe for you, it is always best to consult with a medical professional before attempting it.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up before performing the stretch
  • Avoid overstretching
  • Breathe deeply and slowly during the stretch
  • Keep your body in a stable position
  • Do not force the stretch beyond your comfort level
  • Engage your core muscles to support your spine
  • Maintain proper form and alignment
  • Stop if you feel any pain or discomfort
  • Consult a professional if you have any injuries or medical conditions
  • Gradually increase the intensity and duration of the stretch over time.

    • Helpful in Diseases

  • Shoulder impingement syndrome
  • Rotator cuff injuries
  • Thoracic outlet syndrome
  • Scapular winging
  • Cervical radiculopathy

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    Frequently asked questions

     

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