Connecting the shoulder blade to the core
And, one exercise to do just that!
The serratus anterior connects the shoulder blade and upper body to the core. Our core has several purposes but one of them is connecting the lower body to the upper body. It allows for the transfer of power and force between the upper and lower body. What does that mean? Think about a throwing motion. When an overhead throw is initiated, it starts from motion and strength in the opposite hip. When you throw a punch in karate, you can generate more power and force if the hips generate the punch.
The serratus anterior starts on the front sides of ribs 1-9 and insets onto the underneath side of the shoulder blade. It pulls the shoulder blade around the rib cage into protraction and upward rotation. When this muscle is weak, the shoulder blade can wing away from the rib cage. This can limit your ability to reach overhead and to stabilize the shoulder blade well.
There are myofascial connections from the serratus anterior to the external oblique on the same side. The external oblique has myofascial connections to the internal oblique on the opposite side. The internal oblique then has connections to the tensor fascia lata which is a muscle on the side of the pelvis.
How do you connect the shoulder blade to the core assisting with the transfer of power and force from the lower body to the upper body? Here’s one exercise to try!
Lay on your back and bend your knees placing your feet on surface you are laying on
Reach toward the ceiling with both hands and reach slightly overhead keeping your shoulder blades on the floor
Engage your core keeping your lower back in its natural curve
Lift your hips off the ground keeping the knees apart and allowing the knees to move forward toward the toes as you lift the hips to do a bridge
As you lift your hips, reach upward with one arm causing some trunk rotation and allow the shoulder blade to protract around the rib cage lifting the shoulder blade off the floor
Lower the hips and the one shoulder blade back to the floor while keeping the elbows straight throughout the movement
Repeat alternating the hip bridge and reaching up with the arms, one arm punching up with each bridge
Remember to breathe as you do this! Inhale as you lower the hips, exhale as you lift the hips.
Let me know how this combined bridge with a punch works for you!
Take good care,
Sharon