Therapeutic exercise
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.
How to perform
- Starting position. Lie face-up on a mat with knees bent and feet on the floor.
- Step 2. Hold a light dumbbell (1–3 kg) in one hand and extend the arm toward the ceiling, with the elbow locked.
- Step 3. Keeping the elbow straight, push the dumbbell higher toward the ceiling — the movement comes exclusively from scapular protraction (the scapula slides forward over the rib cage).
- Step 4. Hold the high position for 2 seconds, feeling the side of the armpit activate.
- Return. Lower slowly, allowing the scapula to return to contact with the floor. Do not let the shoulder shrug toward the ear.
When not to perform
- Recent shoulder surgery
- Acute acromioclavicular joint injury
- Post-traumatic scapular instability
- Acute cervical pain with radiation
- Long thoracic nerve injury (already denervated serratus)
- Symptomatic acute 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
Wall Slide
Mobilization of the scapulothoracic chain in a functional elevation pattern. Restores the scapulohumeral rhythm, frequently dysfunctional in impingement syndrome.
Wall Slide with Scapular Lift-Off
Advanced progression of the classic wall slide. At the top of the movement, the patient lifts the arms off the wall, creating additional isotonic demand on the lower trapezius and serratus anterior — the exercise of choice in advanced scapular dyskinesia rehabilitation.
Prone T-Raise
Isolation of the middle trapezius and posterior deltoid in a prone position. Component of the Prone I/T/Y/W series — essential for re-balancing the shoulder girdle in patients with upper-crossed syndrome and scapular dyskinesia.