SERRATUS ANTERIOR PUNCH
The second exercise is called the Serratus Anterior Punch . The serratus anterior is a muscle that attaches to the lower area of your shoulder blade and connects to your rib cage . This is usually a neglected and weak muscle . When it is strong and performs properly , it will pull the shoulder blade down and back to enhance good posture by correcting a rounded shoulder posture .
You will need some type of light weight to perform this movement . A dumbbell or a gallon bottle of water will work nicely . Lie on your back on a bench or on the floor . Hold the weight in one hand and your arm directly above your shoulder as if you were reaching up to touch the ceiling . Lift the shoulder up and off the bench keeping your elbow very straight . Your hand will reach straight up towards the ceiling . Then lower your shoulder back down to the bench . Your arm will move up and down as if it was a piston . The entire movement is generated from the shoulder . Use a smooth and controlled motion as you do this taking two seconds to raise up , hold for two seconds at the top , and take four seconds to lower back down . Perform two sets of 10 – 15 reps .
ILLUSTRATIONS BY MELANIE SCHUMACHER
STEERING WHEEL
The final exercise strengthens the muscles that make up your rotator cuff . It is so simple to do and extremely effective . It is called the Steering Wheel . All you need for this exercise is a dinner plate .
Stand with good posture keeping your head and neck in line with your spine . Do not allow your shoulders to hunch during this movement . To prevent that from happening , squeeze your shoulder blades together and try to drop them down into your back pants pocket . Grasp the plate with your hands at nine o ’ clock and three o ’ clock . Hold the plate directly out in front of your chest , making sure to keep your arms straight . Do not bend at the elbows . Rotate your hands as if you are turning the steering wheel of your car so that your left hand is now at noon and your right hand is at six o ’ clock . Then rotate back to the start position . Next rotate the other way so your right hand is now at noon and your left hand is at six o ’ clock . Count one rep after you have completed a full rotation to the right and to the left . Perform two sets of 15 – 20 reps .
You now have three new simple and effective exercises that you can do from home that will improve the strength , stability , and mobility of your shoulders . Do these exercises three times per week .
Denny Pinch is the Assistant Fitness Director at Army Navy Country Club . He is NASM certified as a Golf Fitness Specialist and Corrective Exercise Specialist .
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