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Hey girllll – Welcome back to another edition of Personal Development Thursday.
A series where we talk all about something that will make us better – #movementninjas #humanbeings #fitgirls #soyogis #nutrivores etc…basically just best versions of us.
Today let’s talk all about that nagging clicking shoulder you’ve been experiencing all up in this B.
If you have a clicking shoulder that chimes in every time you do large overhead circles there’s a good chance that It’s not you – its your Serratus Anterior.
To give you an uber quick run down – the Serratus Anterior is what I like to call the super hero muscle. Cause when you see all thos cray cray super hero costumes they have that spider- like muscle around the side of the ribs
{sorry best pic I could muster up – cause I mos def do not have a defined Serratus Anterior}
This muscle originates on the 1st-8th rib – tucks in under the shoulder and then attaches on the anterior {so front} side of the medial {middle} boarder of the scapula {shoulder blade}.
Now that may just be technical jargon to your get it – but basically the job of this Serratus Anterior is to stabilize the shoulder to the ribs. When the stabilization isn’t happening that’s when the clicking shoulder starts to happen.
Also a winging scapula happens 👇 when the serratus doesn’t fix the blade to the ribs {and no this is not sexy! – but that’s a rant for another day}
SO what can you do if you have this clicking shoulder sensation?
Well have no fear – there are 3 simple exercises you can perform.
Do these moves a few times a week to give that clicking shoulder it a run for it’s money!
Exercise number 1: The Serratus Push
You’ll need a kettlebell for this exercise. A dumbbell can work too but to really work not act clicking shoulder the kettlebell is best because it forces the serratus to kick into high gear so as not to drop the top heavy weight.
Grab a light-ish kettlebell, with your elbow bent at 90 degrees – bottom of the kettlebell facing the ceiling. Arm abducted anteriorly.
Core stable and ribs over pelvis, feet parallel and directly under the hips. Push into the handle of the kettlebell to bring it directly overhead without dropping it on your wrist {that wouldn’t feel ver good} – feel that “side rib” area kick in. Keep your elbow tight to the body as you lift the KB up to avoid a flare and overriding the serratus with a more powerful muscle.
Move Number 2: Wall Slides
This move seems pretty simple esp since we aren’t using any equipment but #trust after a few rounds you’ll have the centre of your shoulders keeled over.
Start a few inches away from the wall arms in a W position. Elbows out to the side wrists a little wider than elbows. Hands and forearms actively trying to rotate away from the wall. Find that activation on the inside of the shoulder blades and the side of your ribs as you slide your hands up the wall and then back down.
The key here is to keep the integrity of where you are feeling the move and to continuously keep rotating the hands and forearms behind you. while keeping the elbows on the wall as much as possible.
Move Number 3: What we call Plan k w Serratus in Yoga Tune Up
Start in a standard forearm plank position.
Engage the core – tuck the pelvis under to avoid an excess in your low back curve. If you have trouble with proper position in plank or aren’t sure how to go about it make sure you check out this video on Sweat & Yoga TV.
From plank rotate the palms up keeping the elbows in at shoulder width and the wrists at least as far as the elbows if not further out.
This will already engage the serratus a bit but to give it an extra kick in the pants separate the shoulder blades and drive the elbows into the ground while keeping everything else stable. It may create a bit of a hunch back like feeling but your side ribs {the origin of the serratus – that superhero muscle area} will feel it yo ✌
Dat’s it girl!
Those are the moves to work on if you have that clicking shoulder thang happenin!
Do you have a clicking shoulder? Or other shoulder ailments? Lemmenoe – maybe I can point ya in the right direction
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