Therapeutic exercise
Banded Dynamic Hug
Resisted scapular protraction with a resistance band, mimicking the motion of giving a hug. Isolates the serratus anterior in a functional pushing pattern — complements the supine serratus punch in the progression of scapular-dyskinesia rehabilitation.
How to perform
- Starting position. Anchor a resistance band behind your back (passing across the middle of the scapulae), holding one end in each hand with elbows slightly bent and arms open as if about to hug someone.
- Step 2. Keeping the elbows at shoulder height, bring the arms forward in a hugging motion, joining the hands in the center.
- Step 3. At the endpoint, push the scapulae a little farther forward (maximum protraction) and hold for 1 second.
- Step 4. Return slowly to the starting position over 3 seconds, feeling the band recoil under control.
- Return. Keep the shoulders away from the ears throughout the movement — the work is done by the serratus, not the upper trapezius.
When not to perform
- Acute rotator-cuff injury
- Recent shoulder surgery
- Glenohumeral instability
- Long thoracic nerve injury
- Acute cervical pain
- Symptomatic cervical disc herniation
Medical disclaimer. These exercises are presented for informational purposes only. Always consult your physician before starting any exercise program, especially in case of acute pain, recent injury, or underlying clinical condition.
Related Exercises
Push-Up Plus
Variant of the push-up with emphasis on maximum scapular protraction at the top of the movement. The 'plus' phase intensely recruits the serratus anterior — a key muscle in scapular stabilization and in inhibiting the levator scapulae.
Wall Slide
Mobilization of the scapulothoracic chain in a functional elevation pattern. Restores the scapulohumeral rhythm, frequently dysfunctional in impingement syndrome.
Supine Serratus Punch
Isolated activation of the serratus anterior with a focus on pure scapular protraction. In supine, the scapula is stabilized by the body itself, isolating the movement — the exercise of choice in the early phase of scapular dyskinesia.