Monthly Archives: September 2016

4 easy steps to a Serratus Anterior exercise

–4 easy steps to a Serratus Anterior exercise–

These are your Serratus Anterior muscles. They are mainly a Scapular stabilizer but they are also involved in the protraction and rotation of the Scapula.  Below is a guide to a Serratus Anterior exercise that you may be able to perform at home.

serratus-anterior

Step 1: When doing this exercise you will want to start in a neutral position.  As you can see from the picture below– your head, back, and hips should all be in line with one another. Your arms should be extended in front of you- forming a 90 degree angle with the rest of your body.

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Step 2: Keep your body in exactly this alignment as you press your body AWAY from the wall. The arms and shoulder blades will stay still, only the rest of your body will move. Your head, back and hips should still be in line. You can note the difference in this picture:

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Step 3: Allow yourself to come back to a neutral position- still maintaining your line and 90 degree angle.

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Step 4: Then, allow your body to come in towards the wall. Do not bend your elbows. Keep the same alignment of the rest of your body!

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As always, be gentle and listen to your body!

Avoid Calf Stretch Pitfalls

What Not To Do:

Calf Stretch

Now that you’ve seen our blog on what a good calf stretch should look like, here are a few common mistakes (calf stretch pitfalls) to look out for:

  1. Be careful not to place your foot too far away from the wall, like soimg_2978
  2. Maintain a normal arch in your foot.  Avoid becoming “flat footed” like the picture shows.  This will ensure that you’re stretching your calf and not inadvertently stretching your foot. img_2977
  3. Keep your foot pointed directly at the wall instead of letting it drift to the side. This picture is another great example of what NOT to do.  fullsizerender

Now you have all the knowledge you need to do a proper calf stretch while avoiding the most common mistakes!

 

A Proper Calf Stretch

To stretch your calf without stretching your foot inappropriately:

  1. Place your foot a comfortable step back from the wall. Not too far.calf-stretch-stride-set-up
  2. Point your second toe forward–straight ahead toward the wall. calf-stretch-posterior-view
  3. Gently lift your arch off the floor. This puts your ankle in neutral so you don’t stretch your foot instead of your calf.calf-stretch-foot-with-arch
  4. Keeping your heel on the floor, gently lean forward so you maintain a straight line from your heel through your hip, shoulders and ear.calf-stretch-full-body

*Remember these KEY POINTS: You don’t need to be too aggressive with the stretch because after 30 seconds you will feel a stretch. Try to stretch each side for at least 30 seconds. Two times.