Right Serratus Anterior PDF

Postural Respiration
Right Anterior
Serratus
Postural Restoration Institute
®
5241 R Street Lincoln, NE 68504 888.691.4583 posturalrestoration.com

Right Serratus Anterior
Supine
16
27
38
4
5
90-90 Hip Shift with Right Arm Reach
Supine Weighted Scapular Protraction
90-90 Hip Lift with Right Arm Reach and Balloon
Supine Weighted Tricep Curls
90-90 Resisted Right Glute Max with Weighted Right Serratus Anterior
Reversed “C” Push-Ups
PRI Supine Weighted Right Serratus Punch and Apical Expansion with Resisted Left HG IR
90-90 Supported Wall Leg Lift with Alternating Resisted Arm Reach
® 5241 R Street • Lincoln, NE 68504 • 888.691.4583 • posturalrestoration.com 2
Sidelying
1
Left Sidelying Resisted Right Serratus Punch with Right Trunk Rotation
Seated
1 Seated Resisted
Serratus Punch with Left Hamstrings
Standing
16
27
38
49
5
Standing Wall Supported Resisted Serratus Punch
Standing Serratus Stomatognathic Squat
Standing Resisted Punch in Left AF IR
Standing Resisted Bilateral Serratus Press Through
Left Stance in Left AF IR Position from the Left AIC Pattern with Right Upper Extremity
Resisted Reach
Standing Resisted Low Trap Press Through
Standing Resisted
Standing Pull in Left AF IR
Resisted Alternating Respiratory Reach
Standing Serratus Squat
10
Standing Wall Press
Standing
11
Standing Wall Press with Left Posterior Mediastinum Expansion
All Four
1
2
3
4
5
All Four Belly Lift Walk
All Four Belly Lift Reach
All Four Right Glute Max
All Four Resisted Right Glute Max
All Four Belly Lift
Supine Right Serratus Anterior (1)
90-90 Hip Shift with Right Arm Reach

1. Lie on your back with your feet flat on a wall (or a ledge) and your hips and knees at
a 90-degree angle. 2. Place a 4-6 inch ball between your knees. 3. Inhale through your nose
and as you exhale through your mouth, perform a pelvic tilt so that your tailbone is raised
slightly off the mat. Keep your low back flat on the mat. Do not press your feet flat into the wall
instead dig down with your heels. 4. While maintaining a pelvic tilt, shift your left knee down so
that it is below the level
of your right without moving your feet. Press your left knee into the ball. You should feel your
left inner thigh engage. 5. Place your right hand straight up in the air and left hand on your rib
cage. 6. Inhale through your nose and as you exhale through your mouth reach towards the
ceiling with your right arm and feel your rib cage move down with your left hand. 7. Hold this
position and pause 3 seconds before taking another breath in. 8. Inhale again, exhale and reach
further towards the ceiling with your right arm. 9. Hold this position and pause 3 seconds. 10.
Repeat the above sequence for 4-5 breaths, in through your nose and out through your
mouth. 11. Relax and repeat the sequence 4 more times.
Copyright © 2012 Postural Restoration Institute®
90-90 Hip Lift with Right Arm Reach and Balloon

1. Lie on your back with your feet flat on a wall and your knees and hips bent at a 90-
degree angle. 2. Place a 4-6 inch ball between your knees. 3. Place your right arm above your
head and a balloon in your left hand. 4. Inhale through your nose and as you exhale through your
mouth, perform a pelvic tilt so that your tailbone is raised slightly off the mat. Keep your low
back flat on the mat. Do not press your feet flat into the wall instead dig down with your heels.
You should feel the muscles on the back of your thighs engage. 5. Place your right hand straight
up in the air and place a balloon in your left hand. 6. Take a deep breath in through your nose, as
you exhale into the balloon reach towards
the ceiling with your right arm. 7. Hold this position and pause 3 seconds with your tongue
on the roof of your mouth to
prevent airflow out of the balloon. 8. Without pinching the neck of the balloon and keeping
your tongue on the roof of your mouth, inhale again through your nose and exhale into the
balloon while reaching further towards the ceiling with your right arm. 9. Hold this position and
pause 3 seconds. 10. After the fourth breath in, pinch the balloon neck and remove it from your
mouth.
Let the air out of the balloon. 11. Relax your arm and pelvis and repeat the sequence 4 more
times.
90-90 Resisted Right Glute Max with Weighted Right Serratus

Anterior
1. Lie on your back with your feet flat on a wall and your knees and hips bent at a 90- degree
angle. Place a 4-6 inch ball between your ankles and a band around your knees. 2. Place a 4-8
pound weight in your right hand and straighten your right arm towards the
ceiling. 3. Inhale through your nose and as you exhale through your mouth, perform a pelvic
tilt
so that your tailbone is raised slightly off the mat. Keep your back flat on the mat. Do not press
your feet flat into the wall instead dig down with your heels. 4. Shift your left knee down or your
right knee up so that your left knee is slightly below
your right knee. 5. Rotate your right thigh out against the band. You should feel the muscles
on your
right outside hip (buttock) engage. 6. Inhale through your nose and as you exhale through
your mouth, reach your right
hand up towards the ceiling as you rotate your palm so it is facing toward your feet. 7. Inhale
through your nose as you maintain the reach with your right arm. You should
feel the muscles underneath your right shoulder blade engage. Exhale through your mouth and
reach further. 8. Repeat this breathing sequence for 4-5 deep breaths, in through your nose and
out
through your mouth. 9. Relax and repeat 4 more times.
PRI Supine Weighted Right Serratus Punch and Apical Expansion

with Resisted Left HG IR
1. Lie on your back with your knees bent. 2. Anchor a piece of tubing above your left arm with
the other end in your left hand and
place a dumbbell in your right hand. 3. Place both arms at shoulder level and push your left
elbow down into the table (or a
small bolster if needed). 4. Keeping your left elbow pressed down into the table or bolster,
inhale through your
nose as you begin to turn your left hand down against the resistance of the tubing. You should
feel the muscles in the front of your left shoulder engage. 5. Exhale through your mouth and
bring your left arm back to neutral as you begin to
reach up towards the ceiling and across the midline of your body with your right arm. Your right
shoulder will leave the mat. 6. Inhale again as you slowly lower your right arm back down to the
mat and as you turn
your left hand down against the resistance of the tubing. 7. Exhale again and relax your left
arm as your right arm reaches up across the midline
of your body. 8. Continue this process of turning your left hand down upon inhalation and
reaching up with your right arm upon exhalation until you have completed 4-5 deep breaths in
and out. 9. Relax and repeat 4 more times.
Exhalation
Inhalation
90-90 Supported Wall Leg Lift with Alternating Resisted Arm

Reach
1. Lie on your back with your feet flat on a wall (or ledge) and your knees and hips bent at a 90-
degree angle. Place a resistance band around your upper back and a loop/handle in each hand.
Keep your back and neck relaxed. 2. Inhale through your nose and as you exhale through your
mouth, perform a pelvic tilt so that
your tailbone is raised slightly off the mat. Keep your back flat on the mat. Do not press your
feet flat into the wall instead dig down with your heels. 3. Pick your right leg up off the wall and
straighten your right leg as you maintain the pelvic tilt
with your left leg. Straighten your left arm against the resistance of the tubing as you reach
towards your right leg. You should feel the muscles on the back of your left thigh and
abdominals engage. 4. Maintain this position for 4-5 deep breaths, in through your nose and out
through your
mouth, reaching a little further with your left arm on each exhalation. 5. Relax and repeat the
sequence, this time raising your left leg off the wall and reaching with
your right arm against the tubing towards your left leg. You should feel the muscles on the back
of your right thigh and abdominals engage. 6. Maintain this position for 4-5 deep breaths, in
through your nose and out through your
mouth, reaching a little further with your right arm on each exhalation. 7. Relax and repeat
the sequence until you have performed 4-5 repetitions on each leg.
Supine Weighted Scapular Protraction

1. Lie on your back with your knees bent and hand weights of appropriate size in each
hand. 2. Inhale through your nose and as you exhale through your mouth, push your heels
down and perform a pelvic tilt so your tailbone is raised slightly off the mat. Keep your low back
flat on the mat. You should feel the muscles on the back of your thighs engage. 3. Reach straight
up towards the ceiling with both arms. Your shoulders will rise
slightly off the mat. 4. Keeping your arms reaching towards the ceiling, turn your thumbs
out. You should
feel the muscles in your shoulder blades engage. 5. Hold this position while you take 4-5
deep breaths, in through your nose and out
Supine Weighted Tricep Curls

1. Lie on your back with your knees bent. 2. Place an appropriate size hand weight in your right
hand. 3. Raise your right arm straight up with your palm facing in towards your body. 4. Keeping
your arm perpendicular to your body, turn your arm so your palm is facing
towards your head. 5. Slowly bend your elbow bringing your hand down towards your head.
You should
feel the muscles on the back of your right arm engage. 6. Slowly straighten and bend your
elbow 10 times. 7. Relax and repeat 2 more times.
1. Lie on your back with your knees bent. 2. Place an appropriate size hand weight in your right
hand. 3. Raise your right arm straight up with your palm facing in towards your body. 4. Keeping
your arm perpendicular to your body, slowly bend your elbow, bringing your hand down towards
your left shoulder. You should feel the muscles on the back of your right arm engage. 5. Slowly
straighten and bend your elbow 10 times. 6. Relax and repeat 2 more times.
Reversed “C” Push-Ups

1. Lie on a bench with your knees bent and your hands gripping a bench press bar. 2. Keep your
low back flat on the bench. 3. Pull your shoulder blades down and together. 4. Keeping your
shoulder blades pulled down, push up with both hands lifting the bar
1-2 inches. 5. Keeping the bar raised slightly in the air, act as though you are pulling your
hands
away from one another without actually moving your hands. 6. Slowly raise the bar towards
the ceiling in a circular motion spelling the letter “c”
backwards. 7. Lower the bar as you spell the letter “c” forwards by bringing your shoulder
blades
towards the mat without bending your elbows. 8. Rest the bar on the stable surface. 9. Relax
and repeat the sequence of spelling the letter “c” forwards and backwards 4
more times.
Sidelying Right Serratus Anterior (1)
Left Sidelying Resisted Right Serratus Punch with Right Trunk

Rotation
1. Place a piece of tubing in each hand with the tubing wrapped around your back. 2. Lie on your
left side with your knees bent, head supported by pillows and a bolster
underneath your left side. 3. Shift your right knee ahead of your left. 4. Reach forward with
your right hand by straightening your right elbow against the
resistance of the band. 5. Keeping your right knee shifted forward and reaching with your
right arm forward,
inhale through your nose. 6. Exhale through your mouth as you turn your right knee and right
arm up towards the
ceiling. 7. Maintain the above position and inhale again through your nose. 8. Exhale and
reach upward with your right hand. You should feel the muscles on your
right outside hip (buttock) and back of your right shoulder blade engage. 9. In this position,
inhale once more and as you exhale, lower your right knee and right
arm. 10. Relax and repeat 4 more times.
Seated Right Serratus Anterior (1)
Seated Resisted Serratus Punch with Left Hamstrings

1. Sit in a chair with your feet flat and your knees at hip level. 2. Anchor a piece of tubing in a door slightly above
the level of your head and position yourself so the
tubing is behind you. 3. Place the other end of the tubing in your right hand. 4. Dig your left heel into the floor.
You should feel the muscles on the back of your left thigh engage. 5. Inhale through your nose and exhale through
your mouth as you reach forward and down with your
right hand. 6. Hold this position and inhale again, filling the back of your right chest wall with air. Exhale and
reach
forward further. You should feel the muscle underneath your right shoulder blade engage. 7. Continue this sequence
for 3 breaths in and out, maintaining position as you inhale and reaching as you
exhale. 8. Relax and repeat 4 more times.
1. Sit in a chair with your feet flat and knees at hip level. 2. Anchor a piece of tubing in a door slightly above the
level of your head and position yourself so the
tubing is behind you. 3. Place the other end of the tubing in your left hand. 4. Dig your left heel into the floor.
You should feel the muscles on the back of your left thigh engage. 5. Inhale through your nose and exhale through
your mouth as you reach forward and down with your left
hand. 6. Hold this position and inhale again, filling the back of your left chest wall with air. Exhale and reach
forward further. You should feel the muscle underneath your left shoulder blade engage. 7. Continue this
sequence for 3 breaths in and out, maintaining position as you inhale and reaching as you
exhale. 8. Relax and repeat 4 more times.
Reference Center(s): Left abdominals, Left sit bone, Left heel
Standing Right Serratus Anterior (1)
Standing Wall Supported Resisted Serratus Punch

1. Anchor a piece of tubing in a door slightly above shoulder level. 2. Stand facing away from the door and
place the end of the tubing in your right hand. 3. Place your bottom on the wall and perform a pelvic tilt so your
lower back is flat on the wall. 4. Squat down so your knees are slightly
bent. 5. Shift your left knee back behind your right. You should feel the muscles in your left inner thigh engage.
6. Inhale through your nose and exhale
through your mouth as you reach forward and down with your right hand. 7. Hold this position and inhale again,
filling the back of your right chest wall with air. Exhale and reach forward further. You should feel the muscle
underneath your right shoulder blade engage. 8. Continue this sequence for 3 breaths in
and out, maintaining position as you inhale and reaching as you exhale. 9. Relax and repeat 4 more times.
Reference Center(s): Left abdominals, Left heel, Right arch
1. Anchor a piece of tubing in a door slightly above shoulder level. 2. Stand facing away from the door and
place the end of the tubing in your left hand. 3. Place your bottom on the wall and perform a pelvic tilt so your lower
back is flat on the wall. 4. Squat down so your knees are slightly
bent. 5. Shift your left knee back behind your right. You should feel the muscles in your left inner thigh engage.
6. Inhale through your nose and exhale
through your mouth as you reach forward and down with your left hand. 7. Hold this position and inhale again,
filling the back of your left chest wall with air. Exhale and reach forward further. You should feel the muscle
underneath your left shoulder blade engage. 8. Continue this sequence for 3 breaths in
and out, maintaining position as you inhale and reaching as you exhale. 9. Relax and repeat 4 more times.
Standing Resisted Punch in Left AF IR

1. Anchor a piece of tubing in a door above the level of your head. 2. Stand facing away from the
door, and place the end of the tubing in your right hand. 3. Place your left foot slightly in front of
your right and shift your left hip back. You
should feel the muscles on your left outer hip (buttock) engage. 4. With your left hip back,
reach forward and across your body with your right hand
while reaching back with your left hand. You should feel the muscles on the front of your right
shoulder engage. 5. Hold this position while you take 4-5 deep breaths, in through your nose and
out
Left Stance in Left AF IR Position from the Left AIC Pattern with
Right Upper Extremity Resisted Reach
1. Place a therapeutic band in your left and right hands as pictured above. 2. Place your left foot
ahead of your right foot and shift your weight forward onto your left leg
as you move your left hip back. Your right hip should move forward. You should feel the
muscles on your left outside hip (buttock) engage and a stretch across the front of your right hip.
3. Keeping the majority of the weight on your left leg and your left hip back, pull your left arm
back as you reach forward with your right arm. 4. With your head and neck directly lined up
with your right hand, look straight ahead. 5. Inhale through your nose and as you exhale through
your mouth, reach further with your
right arm as your left hip and left shoulder stay back. 6. Repeat this breathing sequence for 4-
5 deep breaths, in through your nose and out through
your mouth. 7. Relax and repeat 4 more times.
Standing Resisted Pull in Left AF IR

1. Anchor a piece of tubing in a door below hip level. 2. Stand facing the door with tubing in
your left hand and your right hand above your
head, behind your body. 3. Place your left foot slightly in front of your right, and shift your
left hip back. You
should feel the muscles on your left outer hip (buttock) engage. 4. Keeping your left hip
back, begin to rotate your trunk to the left by reaching across
the midline of your body with your right hand and pulling back against the resistance of the
tubing with your left hand. You should feel the muscles on the back of your left shoulder and
arm engage. 5. Hold this position while you take 4-5 deep breaths, in through your nose and out
Standing Serratus Squat

1. Stand facing a wall with your feet shoulder width apart and pointed forward. 2. Bring both
elbows to shoulder level, and bend both arms at a 90-degree angle. 3. Keep your palms facing
each other, and press your elbows into the wall. 4. Keeping your elbows pressed into the wall,
round your back by tucking your bottom
under you and begin to squat by bending your knees. 5. Without letting your arms move,
continue to squat until your knees touch the wall. Do not let your heels come off the floor. You
should feel the muscles underneath your shoulder blades and on the front of your thighs engage.
6. Hold this position while you take 4-5 deep breaths, in through your nose and out
through your mouth. Attempt to fill or expand your upper back with air on each inhalation. 7.
Relax and repeat 4 more times.
Standing Serratus Stomatognathic Squat

< 30°
< 15°
< 10°
1. Stand facing a wall with your toes pointed forward. 2. Bring both elbows to shoulder level,
and bend both arms at a 90-degree angle. 3. Keep your palms facing each other, and press your
elbows into the wall. 4. Keeping your elbows pressed into the wall, round your back by tucking
your bottom
under you and begin to squat by bending your knees. 5. Without letting your arms move,
continue to squat until your knees touch the wall. Do not let your heels come off the floor. You
should feel the muscles underneath your shoulder blades and on the front of your thighs engage.
6. Slide your arms down as necessary to keep a 90-degree angle at your elbows. 7. With your
back rounded, look straight ahead so that your eye level is horizontal with the floor. Keep your
heels on the floor and take a breath in through your nose filling the back of your chest wall with
air. Exhale through your mouth as you hold the position. 8. Keeping your eyes fixed on the wall,
attempt to further round out your back as your
head tilts back and chin tilts up. Your eyes should be slightly up at this point. 9. Open and close
your mouth, attempting to feel all your teeth upon closure. Keeping
your teeth together, breathe in through your nose and out through your mouth. 10. Begin to
stand up by pushing slowly through your heels. 11. Relax and repeat 4 more times.
Standing Resisted Bilateral Serratus Press Through

1. Anchor a piece of tubing in the top of a door, and stand with your back facing away
from the door. 2. Place ends of the tubing in each hand. 3. Keep your knees bent slightly, and
round out your back by tucking your bottom under
you. 4. Pull your shoulder blades down and together. 5. Inhale through your nose, and exhale
through your mouth as you reach forward and
down. 6. Hold this position and inhale again as you attempt to fill the back of your chest wall
with air. 7. Exhale and reach forward further. You should feel the muscles underneath your
shoulder blades engage. 8. Continue this sequence for a total of 4-5 deep breaths, maintaining
the position as you
inhale and reaching further as you exhale. 9. Relax and repeat 4 more times.
Standing Resisted Low Trap Press Through

1. Anchor a piece of tubing in a door slightly above shoulder level. 2. Stand facing away from
the door, and place ends of the tubing in each hand. 3. Slightly bend your knees, and round your
back by tucking your bottom under you. 4. Bring your shoulder blades down and together as you
begin to reach forward with
both hands. 5. Keeping your palms facing each other, inhale through your nose and exhale
through
your mouth as you reach forward and down. 6. Hold this position and inhale again as you
attempt to fill the back of your chest wall
with air. 7. Exhale and reach forward further as you pull your hands away from each other.
You
should feel the muscles underneath your shoulder blades engage. 8. Continue this sequence
for a total of 4-5 deep breaths, maintaining the position as you
inhale and reaching forward and apart as you exhale. 9. Relax and repeat 4 more times.
Standing Resisted Alternating Respiratory Reach

Shift to the left
Shift to the right
1. Anchor a piece of tubing in the door behind you, and place both ends in each hand. 2. Raise
both arms to shoulder level. 3. Shift your left hip back. The majority of your weight should be on
your left leg through your left mid-
foot/heel. You should feel the muscles on your left outer hip (buttock) engage. 4. Keeping
your left hip back, inhale through your nose as you reach forward with your left arm.
Attempt to fill or expand your left upper back with air on inhalation. 5. Exhale through your
mouth and reach forward with your right arm. Hold this position as you inhale
again, reaching your left hand further. 6. Repeat this breathing sequence for a total of 4-5
breaths. 7. Now perform the same breathing sequence with your right hip shifted back. The
majority of your weight should be on your right leg, and maintain contact with your right arch.
You should feel the muscles on your right outer hip (buttock) engage. 8. Relax and repeat 4 more
times.
Inhale
Inhale
Exhale
Exhale
Standing Wall Press

1. Stand facing a wall and place both hands on the wall. 2. Keep your feet shoulder width apart
and knees slightly bent. 3. Straighten both arms and maximally round out your back as you tuck
your bottom under you. 4. As you inhale through your nose, gently press into the wall with both
arms as you attempt to
fill or expand your upper back with air. 5. Exhale through your mouth as you maintain this
position. 6. Hold this position while you take 4-5 deep breaths, in through your nose and out
through
your mouth, attempting to expand your upper back with air upon each inhalation. 7. Relax
and repeat 4 more times.
Standing Wall Press with Left Posterior Mediastinum Expansion

1. Stand facing a wall with both hands on the wall and a 1-2 inch block or folded towel under
your left hand. 2. Keep your feet shoulder width apart and knees slightly bent. 3. Straighten
both arms and maximally round out your back as you tuck your bottom under you. 4. As you
inhale through your nose, gently press into the wall with both arms as you attempt to
fill or expand your left upper back with air. 5. Exhale through your mouth as you maintain
this position. 6. Hold this position while you take 4-5 deep breaths, in through your nose and out
through
your mouth, attempting to fill or expand your left upper back with air upon each inhalation.
7. Relax and repeat 4 more times.
All Four Right Serratus Anterior (1)
All Four Belly Lift Walk

1. Position yourself on your hands and knees with your back rounded. 2. Raise both knees off the
ground simultaneously so they are straight and your back is
round. 3. Shorten and tighten your abdominal muscles as you bend your knees and “walk”
your
feet closer to your hands, taking small steps. Your hands should not move. 4. Maintain a
contraction of your abdominal muscles in this short position with your
back maximally rounded. 5. Once you have gone as far as you can, hold the position while
you take 4-5 deep
breaths, in through your nose and out through your mouth. 6. Relax and repeat 4 more times.
All Four Belly Lift Reach

1. Position yourself on your hands and knees with your hands on a 2-6 inch block. 2. Place your
knees at shoulder width or slightly wider and round your back. 3. Maintaining a rounded back,
raise your knees off the floor until your legs are straight.
Shift your weight forward so your nose is over your fingertips. You should feel your outer
abdominals. 4. Shift your weight to your right side and reach towards the floor with your left
hand without bending your right elbow. You should feel the muscles in your shoulder blades
engage. 5. Inhale through your nose, filling up the back of your right chest wall with air. 6.
Exhale through your mouth and reach or push with your left hand. 7. Place your left hand back
on the block and shift your weight to your left side. 8. Reach towards the floor with your right
hand without bending your left elbow. 9. Inhale, filling the back of your left chest wall with air.
10. Exhale and reach or push with your right hand. 11. Continue this sequence of breathing
taking 4-5 deep breaths, in through the nose and
out through the mouth while holding one position at a time. 12. Relax and repeat 4 more
times with each arm.
All Four Right Glute Max

1. Place a 1-2 inch folded towel under your left knee. 2. Position yourself on your hands and
knees with your back rounded and your right side
against the wall. 3. Step forward with your right arm and right knee as you sidebend to the
left. Keep your
weight forward and to the left. Your nose should be over your left index finger. You should feel
your left abdominals. 4. Maintaining this position, gently press your right knee into the wall. You
should feel your
right outer hip (buttock) engage. 5. Hold this position for 4 to 5 breaths, in through your nose
and out through your mouth. 6. Relax and repeat 4 more times.
All Four Resisted Right Glute Max

1. Place a band around both thighs just above your knees and a 1-2 inch folded towel under
your left knee. 2. Position yourself on your hands and knees with your back rounded. 3. Step
forward with your right arm and right knee as you sidebend to the left. Keep your
weight forward and to the left. Your nose should be over your left index finger. You should feel
your left abdominals. 4. Maintaining this position, turn your right knee out against the resistance
of the tubing. Keep
your right knee below the left. You should feel your right outer hip (buttock) engage. 5.
Maintain the above position and move your right foot toward your left leg. 6. Hold this position
for 4 to 5 breaths, in through your nose and out through your mouth. 7. Relax and repeat 4 more
times.
All Four Belly Lift

1. Position yourself on your hands and knees, and arch your back so that it is rounded. 2.
Maintaining a rounded spine, raise knees off the mat so they are straight. Shift your
body weight forward so your nose is over your fingertips. You should feel your outer abdominals
tighten. 3. Shift weight to your left side and raise your right hand slightly off the mat. You
should feel your left abdominal wall engage. Hold this position while you take 4-5 deep breaths,
in through your nose and out through your mouth. 4. Relax and repeat 4 more times.
(You could alternate this exercise by shifting your weight to your right side and raise your left
hand slightly off the mat and feel your right abdominals).

Right Serratus Anterior PDF

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Postural Respiration

5241 R Street Lincoln, NE 68504 888.691.4583 posturalrestoration.com

90-90 Hip Shift with Right Arm Reach

90-90 Hip Lift with Right Arm Reach and Balloon

90-90 Resisted Right Glute Max with Weighted Right Serratus

PRI Supine Weighted Right Serratus Punch and Apical Expansion

90-90 Supported Wall Leg Lift with Alternating Resisted Arm

Supine Weighted Scapular Protraction

Supine Weighted Tricep Curls

Reversed “C” Push-Ups

Left Sidelying Resisted Right Serratus Punch with Right Trunk

Seated Resisted Serratus Punch with Left Hamstrings

Standing Wall Supported Resisted Serratus Punch

Standing Resisted Punch in Left AF IR

Standing Resisted Pull in Left AF IR

Standing Serratus Squat

Standing Serratus Stomatognathic Squat

Standing Resisted Bilateral Serratus Press Through

Standing Resisted Low Trap Press Through

Standing Resisted Alternating Respiratory Reach

Standing Wall Press

Standing Wall Press with Left Posterior Mediastinum Expansion

All Four Belly Lift Walk

All Four Belly Lift Reach

All Four Right Glute Max

All Four Resisted Right Glute Max

All Four Belly Lift

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