Procaryote
Shoulder · Strengthening

Bird dog with anterior serratus push

Bird dog with anterior serratus push, 3 sets, 10 repetitions per side

Illustration of the Bird dog with anterior serratus push exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10 per side

Description: Get on all fours, then simultaneously extend one arm forward and the opposite leg backward, while pushing the hand forward to activate the anterior serratus muscle. Hold the position briefly, then slowly return to the starting position.

Tips: Keep your back straight and avoid arching the lower back. Control the movement to properly feel the work in the shoulder and core.

Progression: Gradually increase the number of repetitions or hold the final position longer as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
mat
Starting position
À quatre pattes, mains sous les épaules et genoux sous les hanches
Clinical goal
Renforcer les muscles de l'épaule, notamment le dentelé antérieur
Also known as
oiseau chien avec dentelé antérieur, bird dog épaules, renforcement dentelé antérieur

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.