Shoulders
Serratus Punch
Activates your serratus anterior: a key muscle that stabilises your shoulder blade against your ribcage, improving your overhead reach and reducing winging.
How to do it
- 1
Lie on your back with your knees bent
Hold a light weight in one hand with the arm straight up toward the ceiling, directly over the shoulder.
- 2
Keep the elbow completely straight
Everything that follows happens at the shoulder blade, and a bending elbow hides the movement entirely.
- 3
Push the weight straight up toward the ceiling
The shoulder blade lifts off the floor a small amount and the hand travels a few centimetres. That is the whole range.
- 4
Lower back down with control
Let the shoulder blade settle onto the floor again before you start the next one.
- 5
Repeat slowly for 30 to 60 seconds, then change arms
Standing at a wall and pressing in the same way is a good alternative.
What to watch for
Shrugging the shoulder up toward your ear, or bending the elbow to travel further. The range is small and it comes from the shoulder blade sliding around the ribs, not from reaching.
Ways to adjust it
- Wall version
Before you try it
Move within a range that stays comfortable. Stop if this brings on sharp pain, dizziness, or symptoms that travel down an arm or a leg, and speak to a clinician before repeating it.
Also part of sessions for
Each of those explains what the condition is, what the published guidance recommends, and where this movement fits.
One movement is a start. A session is the thing.
A few questions about your body and how it is today, and Vinys builds a session around it, including which movements to leave out.
Start your first sessionFrom the clinically authored Vinys movement library.