The serratus posterior muscles are a pair of deep, thin muscles located on the backside of the torso. These muscles lie beneath larger, superficial muscles, and tightness can contribute to localized back pain and restricted lung capacity. Targeted stretching addresses tension in these areas, improving flexibility and supporting the full range of motion of the rib cage. This guide provides methods for stretching these distinct muscle groups.
Understanding the Serratus Posterior Muscles
The serratus posterior group is divided into two muscles, each performing a different function related to respiration. The serratus posterior superior (SPS) is located in the upper back, deep to the rhomboid muscles, near the neck and upper thoracic spine. This muscle attaches to the second through fifth ribs and primarily works to elevate these ribs during forced inhalation.
The serratus posterior inferior (SPI) is positioned further down the back, spanning the thoracolumbar region. It originates from the lower thoracic and upper lumbar vertebrae, inserting onto the bottom four ribs (the ninth through twelfth). The function of the SPI is to pull the lower ribs downward and backward, assisting in forced exhalation. Tension in either muscle can limit the mobility of the rib cage, impacting postural comfort and the depth of breathing.
Targeted Stretches for the Superior Muscle
Stretches for the serratus posterior superior focus on protracting the scapula and expanding the upper posterior rib cage. This creates length in the muscle fibers. This muscle is often implicated in deep aches felt between the shoulder blades. The goal is to isolate the stretch to the upper back without relying on general spinal flexion.
The Seated Cross-Body Reach is an effective stretch. Sit upright in a chair with your feet flat on the floor. To stretch the right SPS, reach your right arm across your body toward your left foot, keeping your spine relatively straight. The movement should focus on the shoulder girdle, pulling the scapula away from the rib cage. You should feel a pulling sensation between the right shoulder blade and the spine. Hold the position, using your breath to deepen the stretch.
The Modified Child’s Pose with a twist uses a kneeling position to anchor the lower body. Begin in a standard Child’s Pose, then shift your torso and hands to one side, reaching diagonally forward. To target the right SPS, walk both hands to the left side of your mat, allowing the right armpit and upper side-body to lengthen. Press your hips gently back toward your heels while keeping your arms extended and your head relaxed.
For a stretch incorporating rotation, try the Seated Chair Hold. Sit sideways on a stable chair. If stretching the right side, place your right arm over the back of the chair and gently rotate your torso away from the chair back. The chair acts as a fixed point, allowing rotation to pull the rib cage away from the muscle’s attachment points. You should feel the stretch high up in the back, beneath the shoulder blade.
Targeted Stretches for the Inferior Muscle
Stretches for the serratus posterior inferior concentrate on lateral flexion and rotational movements that open the lower rib cage and mid-back. Tightness often presents as discomfort localized to the lower ribs or mid-back, frequently aggravated by bending or twisting. The movements should emphasize lengthening the tissue connecting the vertebrae to the lower ribs.
The Standing Side Bend with Overhead Reach targets the SPI effectively. Stand with your feet hip-width apart and raise the arm on the side you wish to stretch directly overhead. Gently bend your torso laterally toward the opposite side, allowing your hips to drift slightly away. This movement creates a long arc of tension along the side of the trunk and the lower back, directly engaging the SPI.
The Kneeling Rib Expansion requires a stable surface like a chair or yoga ball. Kneel on the floor and place both hands on the object in front of you. Slowly push the object forward while dropping your chest toward the floor. Maintain a neutral spine as you push through your arms, allowing your mid-back to extend and your rib cage to expand. The stretch is felt as a deep opening in the lower back and sides of the torso.
The Side-Lying Lower Rib Stretch is a passive option that uses gravity to assist. Lie on your side with your knees bent and your head supported. Reach your upper arm overhead, allowing it to rest on the floor, and gently arch your upper back slightly. Hold this position to encourage a sustained release in the lower ribs and the tissue connecting them to the spine.
Optimizing Technique and Frequency
To maximize the benefits of stretching, proper execution is necessary. When performing any static stretch, the ideal duration to hold the position for general flexibility is between 15 and 30 seconds. Holding for this length of time allows the muscle fibers to relax and encourages the nervous system to accept the new length without triggering a protective reflex.
Breathing technique significantly enhances the effectiveness of these respiratory muscle stretches. Focus on slow, deep diaphragmatic breaths while holding the stretch position. As you inhale, try to feel the stretch intensify by expanding the rib cage into the area of tension. As you exhale, attempt to sink slightly deeper into the stretch.
Consistency is necessary for long-term improvement in muscle health and flexibility. While stretching 2 to 3 times per week can maintain mobility, incorporating short stretching periods daily is recommended for better results. It is best practice to perform static stretching when your muscles are already warm, such as after a light warm-up or at the end of a workout.
Stretching should produce a sensation of mild to moderate tension, which feels comfortable and sustainable. If you experience any sharp, shooting, or intense pain, immediately ease out of the position. Pain is the body’s signal to stop, and ignoring it can lead to injury. If pain persists, consult a physical therapist or healthcare professional.