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The best way to Stretch The Serratus Anterior
The serratus anterior muscle is located toward the highest and side of your rib cage. This finger-like muscle stabilizes the scapula and assists in elevating your arm. The serratus anterior also helps lift the ribs to help in respiration. Sometimes called the boxer’s muscle, the serratus anterior is heavily involved in stabilizing the arm and shoulder while you throw a punch. Like all muscle, the serratus anterior can become tight and sore. Basic stretches can assist alleviate tightness and preserve or improve mobility.
Do the overhead stretch. Stand with one foot in front of the other with both toes pointing forward. how to wire an intermediate light switch Interlock your fingers together with your palms facing away from your body. Straighten your arms in front of you and stretch them over your head without arching your back. Hold this position while breathing deeply for 20 to 25 seconds. Switch foot positions and repeat for 20 to 25 additional seconds.
Perform the fascia stretch. Stand straight with your feet close together. Keeping both arms straight, raise them to your sides together with your palms facing the ceiling. When your arms are above shoulder-height, hold the position and squeeze your shoulder blades together. Hold this position while breathing steadily for 20 to 25 seconds.
Do a partner-assisted lying serratus stretch. Lie in your side with one arm underneath you and your legs straight. Bend your upper arm and rest your palm on the upper part of your waist so your thumb is pointed toward your pelvis and your fingers are nearly touching your lower back. Have a partner gently and slowly press on your elbow, driving it backward. Once you’re feeling tension within the serratus, have your partner hold your elbow on this position for 20 to 25 seconds. Switch sides and repeat with the opposite arm.
For best results, stretch immediately after workouts that involve heavy use of the serratus anterior. Repeat stretches as much as four times on each side. Attempt to extend the intensity of the stretch with every rep.
Don’t stretch beyond your body’s capacity. Stretch only to the point of light discomfort how to wire an intermediate light switch and hold that position without bouncing. Bouncing or forcing the stretch can result in injury.
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how to wire an intermediate light switch