Serratus Punch
Serratus Punch is a gentle strengthening exercise that improves shoulder blade control, shoulder stability, and upper body function. It strengthens the serratus anterior muscle, which plays an important role in healthy shoulder movement and overhead activities.
What Does This Exercise Help?
Frozen shoulder
Rotator cuff injuries
Shoulder instability
Shoulder impingement
Scapular weakness
Poor posture
Benefits
Strengthens the serratus anterior muscle
Improves shoulder blade stability
Enhances shoulder mechanics
Supports overhead movements
Reduces compensatory shoulder movement
Improves overall shoulder function
Equipment Needed
None (progress to a light dumbbell when appropriate)
Starting Position
Lie comfortably on your back.
Bend your knees with your feet flat on the floor.
Hold your 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 directed 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
You experience sharp pain.
Your symptoms worsen.
You develop numbness or tingling.
Your healthcare provider advises you to stop.
Related Conditions
Frozen Shoulder
Rotator Cuff Injuries
Shoulder Instability
Shoulder Impingement
Shoulder Pain
Related Services
Need More Help?
If shoulder pain or stiffness is limiting your daily activities, our team at Pelham Massage Therapy & Osteopathy Cliniccan assess your movement and develop a personalized treatment plan to help you recover safely.
Book Online: https://www.pelhammassage.ca
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.