The serratus anterior wraps around your ribs and attaches to your shoulder blade. It protracts the scapula and stabilizes it during overhead movements. Weak serratus contributes to shoulder impingement and winging scapulae. Get personalized mobility routines: Start your 14-day free trial Why This Matters Every time you reach overhead, your serratus must work. When weak, the shoulder blade wings out and the shoulder joint compensates, leading to impingement. Strong serratus enables safe overhead movement. The Exercises Practice these exercises in sequence. Move with control and respect your current range. Exercise 1 JME 44 Starting with your hand at the side, bring your arm up, over your head, then back down to the side. Exercise 2 JME 45 Starting with your hand at the side, move your arm forward (with your palm facing your body), up and over your head, then back down to your side. Exercise 3 JME 46 Starting with your hand at your side and your palm facing forward, move your arm up, over your head, then back down. Exercise 4 JME 48 Move both arms up and down at the same time along your side. Exercise 5 JME 227 Starting with your arms to your side at 90 degrees, reach above your head to touch both hands together. Tips for Success Push-up plus (protract at the top) activates serratus Wall slides with protraction work well Feel the muscle on your side ribs Serratus and lower trap work together for overhead movements Include in shoulder warmup before pressing How Often to Practice Activate before overhead training. Include in shoulder health routine 3-4 times per week. Build Your Mobility Practice Consistency produces results. simplmobility provides joint-specific routines in 2-3 minute sessions designed for busy professionals. Start Your Free Trial