Of the Serratus muscle or also M. Serratus anterior is called a muscle of the shoulder girdle muscles and is therefore assigned to the upper extremities. Its origin extends with its tendons from the 1st-9th centuries. Rib. However, it has three different starting points on the shoulder blade or scapula.
Of the upper part of the muscle (Pars superior) sets on the upper part of the scapula (Angulus superior) on. Of the middle part (Pars intermedia) on the middle part of the scapula (Margo medialis). And the lower part (Pars inferior) starts at the lower part of the scapula and the middle section of the scapula. Its function is dated Thoracic nerve longus mediated (innervated). This nerve comes from the spinal cord segment C5-C7. If there is an injury or a lesion of this nerve, the so-called Scapula alata come. Here the shoulder blade protrudes like a wing.
Read more about the topic here Scapula alata
The M. Serratus in its entirety causes one Displacement of the scapula to the side and front. It is precisely this function that is extremely important, as it is the elevation of the ribs with a fixed shoulder girdle as auxiliary breathing muscles serves. The lower part of the Muscle (Pars inferior) has the function that he Rotate the shoulder blade can and also the bottom corner (or angle) pivot the shoulder blade to the side and front can. This also enables a Raising the arm over an angle of 90 ° (degrees), resulting in a lifting of the arm above the shoulder coming soon. The upper part (Pars superior) of the Serratus muscle causes a Return of the arm from an elevation over 90 °. At the same time he is the opponent of the Pars inferior.
The shoulder girdle with the involvement of the Serratus muscle is a complex musculoskeletal system. Therefore, it is particularly important to stretch it before intensive training. Here are 2 examples with and without aids.
Stretching the shoulder girdle with aids
This is the starting position standing upright with the right side directly on one Wall. The right one foot touches the skirting board of the wall, the left foot is parallel to it about shoulder width apart. Now it's up to the right ones poor to lead backwards and stretch it through so that a Stretching stimulus in the chest muscles and in the field of shoulder can be perceived.
By actively or intensely pressing against the wall, the stretching stimulus can be increased. However, there should be no pain at any point. This position should 30 seconds are held and then takes place Page change.
Stretching without aids
Stand upright, the legs should be there shoulder width be apart. In addition, the Knees slightly bent be. The right poor is now angled towards the left shoulder blade. Then the bent arm is on Elbow joint grasped with the left hand and supports the movement until a slight stretching stimulus occurs in the shoulder. This position should be approx. 30 seconds be held long. Then a Change of side.
A very good and intensive training for the M. Serratus anterior are pushups. Not only the M. Serratus anterior trained, but also other muscle groups. In addition, you can do them wherever you can little space has available and absolutely no equipment needs.
To the M. serratus anterior but at the heart of this exercise you can modify the push-ups a bit. The implementation of this variant is described below.
The body is pushed upwards as usual. As soon as the push up is done, the shoulders are pushed forward at the top point and the Abdominal muscles tense, the upper back pushed up and a slightly rounded back formed.
Through this "Hyperextension", you specifically tension the parts of the M. Serratus anterior on. But also with shoulder raises in different variations Dumbbells can the M. Serratus anterior train well. Generally it is recommended to do the exercises to integrate into the chest muscle training, provided a regular Strength training he follows.