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Pectoralis minor: A thin muscle on either side of the upper chest that is involved in the movement and stabilization of the scapula, or shoulder blade. Serratus anterior : A muscle that runs down ...
Slowly release and return to the starting position, allowing your chest muscles to stretch. Perform three to four sets of 10 to 12 repetitions, focusing on controlled movements and maintaining ...
The serratus punch is an exercise that works scapular protraction using the serratus anterior muscle and to a lesser extent the pectoralis minor. [ 1 ] [ 2 ] The exercise even performed at maximum voluntary isometric contraction did not increase pain in one study in people with shoulder pain. [ 3 ]
This variation of the chest press targets the upper portion of the pectoral muscles, which can be challenging to target with standard exercises. The incline press also works the shoulders and triceps.
Exercises that strengthen the back muscles include rows, pull-ups, and shoulder blade squeezes. Exercises like doorway stretches for the chest can help stretch out tension that contributes to rounded shoulders. Synergistically implementing muscle strengthening and stretching can effectively prevent the development of rounded shoulders. [47] [48]
Scapular protraction [10] (aka scapular abduction) The opposite motion of scapular retraction. The scapula is moved anteriorly and laterally along the back, moving the arm and shoulder joint anteriorly. If both scapulae are protracted, the scapulae are separated and the pectoralis major muscles are squeezed together. [11] serratus anterior ...
If you love chest workouts, or sit hunched over a computer all day, your chest may be tight. Here are the 4 best chest stretches to loosen up. A Physical Therapist Shares 4 Essential Chest Stretches
The intrinsic muscles of the scapula include the muscles of the rotator cuff- the subscapularis, infraspinatus, teres minor and supraspinatus. [9] These muscles attach to the surface of the scapula and are responsible for the internal and external rotation of the glenohumeral joint, along with humeral abduction.