Targeting the Serratus Anterior
The best way to target the serratus anterior is to expose it’s connection to the spiral fascial line and give the shoulder blade a curve to move on.
In most people it takes about 4 reps to realize how weak this connection can be. 😬
Some pointers:
Reach your hands far enough away so that as you move your chest over your hands it rights the leg to a peripendicular position. This is your kick stand to help the lift and push of the upper extremity.
Time a forceful long exhalation breath to initiate the lift to use the oblique muscles to help out.
Think about looking towards your belly button and connecting your tail to your nose while sending your sternum through your shoulder blades to the ceiling.
Do both sides and be sure to switch cross leg position. The front leg points to the direction you are rotation. (i.e. rotate to the opposite direction of the leg in front.)
If you can’t sit up right in cross leg use a bolster or something to sit on.
Flex your spine more. And shift your weight over your hands. The weight shift loads the hands and creates a Fascial recoil and automatic lift. Follow that lift. Work smarter not harder. 😜
