Serratus Punch
Serratus Punch is a strengthening exercise used to support shoulder blade control, shoulder stability, and coordinated upper-body movement. It targets the serratus anterior muscle, which plays an important role in shoulder blade movement and overhead function.
What May This Exercise Support?
This exercise may be used as part of an exercise or home-care program for:
Shoulder instability
Reduced shoulder blade control
Shoulder weakness
Limited shoulder movement
Postural concerns
Activities that require overhead movement
Potential Benefits
Supports serratus anterior strength
Supports shoulder blade stability
Encourages coordinated shoulder movement
Supports overhead movement
Encourages controlled shoulder mechanics
Equipment Needed
None
A light dumbbell may be added if appropriate and recommended
Starting Position
Lie comfortably on your back.
Bend your knees with your feet flat on the floor.
Hold one arm straight toward the ceiling.
Keep your elbow straight but not locked.
Step 1
Raise your arm toward the ceiling with your shoulder blade resting comfortably on the floor.
Step 2
Without bending your elbow, slowly reach your hand toward the ceiling by lifting your shoulder blade off the floor.
Step 3
Slowly lower your shoulder blade back to the starting position using a controlled movement.
Repeat as recommended.
Recommended Repetitions
10–15 repetitions
1–3 sets
Perform once daily or as recommended by your healthcare provider
Tips
Keep your elbow straight throughout the exercise.
Move only your shoulder blade.
Avoid shrugging your shoulder.
Perform slow, controlled movements.
Breathe normally.
Common Mistakes
Bending the elbow
Lifting the entire arm instead of moving the shoulder blade
Moving too quickly
Shrugging the shoulder
Holding your breath
Stop the Exercise If
Stop and consult your healthcare provider if you experience:
Sharp pain
Increasing or worsening symptoms
Numbness or tingling
Advice from your healthcare provider to stop
Related Conditions & Concerns
This exercise may be included as part of an individualized home-care plan for concerns such as:
Shoulder instability
Reduced shoulder blade control
Shoulder weakness
Limited shoulder movement
Postural concerns
Related Services
Need More Help?
If shoulder discomfort, weakness, or limited movement is affecting your daily activities, a healthcare provider can assess your individual needs and determine whether exercises such as Serratus Punch may be appropriate as part of your care plan.
Disclaimer
The exercises provided in our Exercise Library are intended for general educational purposes only and may not be appropriate for everyone. Stop immediately if you experience increased pain, dizziness, numbness, or other concerning symptoms. Always consult your healthcare provider before beginning a new exercise program or if you are recovering from an injury or surgery.
Pelham Massage Therapy & Osteopathy Clinic Inc.