Today is my Dad’s Bday, and this is a story about how much my dad has loved me since I was born. He will forever be my hero. I wish there was a way humanly possible for me to show you how much I appreciate you for everything you’ve been and continue to be. Thanks for ALWAYS having my back and showing me how to stand for something. I love you Dad.
Single Arm Serratus Wall Slide+Lift Off.
The serratus anterior is responsible for scapular protraction, upward rotation, and posterior tilt. An under active serratus anterior, particularly in overhead athletes, can make it very hard to get over head safely and can put excess stress on the upper trap, rotator cuff, and can cause wear and tear on the anterior and superior parts of the shoulder joint. ▪️Performing drills such as serratus wall slides with a lift off can help teach extension and rotation based athletes how to get their scapula into a better overhead position for optimal shoulder health and sport performance.
▪️The serratus anterior gets the most activity above 90 degrees of shoulder elevation, so we want to train it by getting our arms above eye level.
▪️Start in a split Stance (helps to eliminate back extension) with your elbows and wrists on the wall, elbow slightly below the shoulder, wrist in line or slightly outside of elbow. Avoid letting the wrists come inside-lay dominant athletes like swimmers and baseball players will want to internally rotate. ▪️Think “reach, round, and rotate”. We want to reach that shoulder blade forward, around, and rotate it upward on the rib cage as we move the arm overhead.
▪️Finish by pulling the arm off of the wall to drive some posterior tilt of the scapula. Exhale at the top. Keep your neck packed back and relax your upper trap-we don’t want to shrug up. This Drill is teaching how to go overhead without overusing that upper trap. ▪️Think of “drawing half of the University of Miami” logo. @cresseysportsperformance