# Serratus Anterior | FREE 4K Videos | 321 STRONG > The serratus anterior wraps around the lateral rib cage and attaches to the inner border of the scapula, controlling scapular protraction and upward rotation — two movements essential for arm balances and pushing postures. In yoga, serratus function determines the stability of Bakasana, the quality of Chaturanga Dandasana, the scapular position in Plank and Side Plank, and the overhead reach in Adho Mukha Vrksasana. When the serratus is bound by fascial adhesions, the scapulae wing off the rib cage during pushing movements, creating instability and shoulder impingement risk. In Pilates, serratus health affects every exercise involving scapular stabilization, from chest press on the reformer to push-ups and planks on the mat. Rolling the serratus breaks up the adhesions between its digitations and the underlying intercostal muscles, restoring the scapular control that allows you to press, balance, and hold arm-supported postures with strength and stability rather than compensatory shoulder strain. **URL:** https://localhost/videos/serratus-anterior --- [Back to Videos](/videos) [English](/videos/serratus-anterior) [日本語](/videos/serratus-anterior?lang=ja) # Serratus Anterior Release the serratus anterior muscle ## About This Video The serratus anterior wraps around the lateral rib cage and attaches to the inner border of the scapula, controlling scapular protraction and upward rotation — two movements essential for arm balances and pushing postures. In yoga, serratus function determines the stability of Bakasana, the quality of Chaturanga Dandasana, the scapular position in Plank and Side Plank, and the overhead reach in Adho Mukha Vrksasana. When the serratus is bound by fascial adhesions, the scapulae wing off the rib cage during pushing movements, creating instability and shoulder impingement risk. In Pilates, serratus health affects every exercise involving scapular stabilization, from chest press on the reformer to push-ups and planks on the mat. Rolling the serratus breaks up the adhesions between its digitations and the underlying intercostal muscles, restoring the scapular control that allows you to press, balance, and hold arm-supported postures with strength and stability rather than compensatory shoulder strain. ### How to Perform This Technique 1 Find the serratus anterior (serrated muscles) by locating your lats and moving slightly higher, toward your shoulder — they run along the side of your rib cage. 2 Bring the foam roller perpendicular to your body and reach your arm out over it. 3 Rotate your back so you are rolling toward the outside of your lats, getting into the side of the rib cage where the serratus anterior lies. 4 Roll back and forth slowly up and down your side, putting as much body weight as feels comfortable. 5 This area should feel a little tender but should not feel sharp or painful — if it does, support yourself with your hand or upper leg to reduce the weight on the roller. 6 Open your back by rotating your chest upward slightly so you are really accessing the serratus anterior muscle, not just the lat. 7 Use your hand for support and push with your foot to drive the back-and-forth motion on the roller, letting your chest rotate up as you roll. ### Benefits Breaks up fascial adhesions between the serratus anterior and the underlying rib muscles, restoring the scapular (shoulder blade) control that keeps pushing, pressing, and plank postures stable Removes the tightness along the side of your rib cage that limits how far your arm can reach overhead and contributes to the shoulder impingement pain that follows heavy pressing sessions Leaves the sides of your rib cage feeling open and mobile — the full, unrestricted breath that tells you the tissue is free and your next push-up will feel locked in from the start Pro Tip: Watch this video in conjunction with our product guide for the best results. Take your time with each technique and listen to your body. [Get Your Roller](https://www.amazon.com/dp/B01FOS1WJK?maas=maas_adg_48370A6D4EC630CF09AAE2A73C18BBDE_afap_abs&ref_=aa_maas&tag=maas&321src=video-single) #### Video Details Duration: 1:12 Quality: 4K (2160p) Level: All Levels #### Other Videos [View All 13 Videos](/videos)