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It's nearly Pied Piper
#Superband time! Join us at the Royal Canadian Super Store and make instruments from recycled materials, provided by the RCSS. Light refreshments for the kids will be provided.
FREE family fun!
Saturday Sept 15 10:00am - 12:00pm
▶️Serratus Strengthening Push Up◀️
Serratus has gotten a fair amount of attention over the last couple years, and rightly so. I find that we get into cycles of focusing on certain patterns, muscles or programs and fall into the trap of leaving others out. It’s difficult not to do that. At the same time, perhaps it allows us to improve in some areas we focus on for a while.
The Serratus Anterior is yet another Scapular Stabilizing muscle.
If this is weak, one of the most common compensations that will be seen is a “Winging” or “Chicken Wing” looking scapula during many shoulder movements (like pulling, pressing, or push ups as shown). The muscle functions to keep the scapula on the ribcage and pull it through protraction and upward rotation if it’s doing it’s job well.
Lift Shown: Push Up Bosu with Superband Resistance
This is an advanced exercise. Why? It ADDS demand to the Serratus.
If added into a program too early, scapular winging can be accentuated as well as lumbar hyperextension in order for the body to find a more advantageous pushing position (similar to throwing the hips in the air on bench pressing when stability and movement quality are not maintained).
1️⃣ Cross band behind back to increase control of the band
2️⃣ Place the band immediately below the scapula on thoracic spine so as to limit influence on scapula and lumbar extension
3️⃣ Place firmly in the palm of the hand
4️⃣ The band can wrap around or inferior to the elbow/forearm as is deemed comfortable
5️⃣ Hands on the side of the Bosu in a relatively neutral wrist position. Grip tightly to control band pressure and not allow wrist to go into hypertension
6️⃣ Slow, controlled lower allow scapula to retract and depress
7️⃣ Slow, controlled ascent allowing the scapula to protract in coordination with the arm horizontal adduction
Tempo: 3312 - 2111
Give me a holler with any questions!
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