Shoulder · Strengthening

Isometric Serratus Anterior Strengthening Against a Wall

Isometric strengthening of the serratus anterior against a wall, 3 sets, hold for 20 seconds

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 20 seconds per set

Description: Place your forearm against a wall, with the elbow at shoulder height, then gently push without moving the arm, contracting the muscle on the side of the rib cage. Maintain pressure against the wall for 20 seconds without moving the shoulder.

Tips: Keep your back straight and avoid shrugging the shoulder. Breathe normally during the exercise.

Progression: Gradually increase the contraction duration up to 30 seconds as the exercise becomes easier.

At a glance

Goal: Strengthening
Level: Beginner
Equipment: wall
Starting position: Standing, facing a wall, forearm supported at shoulder height
Clinical goal: Strengthen the serratus anterior muscle to stabilize the shoulder
Also known as: Renforcement dentelé antérieur, Isométrie dentelé antérieur, Exercice dentelé antérieur contre mur

Precautions

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

acute shoulder pain
severe shoulder instability

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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.