The upper back is an essential area of the body responsible for posture, breathing, and shoulder movement. One of the lesser-known muscles in this region is the serratus posterior superior. If you suffer from upper back discomfort, poor posture, or shallow breathing, you might benefit from targeted serratus posterior superior exercises. Understanding how to activate and strengthen this muscle can support spinal health and improve breathing mechanics.
The serratus posterior superior is a thin, quadrilateral muscle located deep in the upper back beneath the rhomboids. It plays a small but important role in elevating the upper ribs during inhalation and helps stabilize the thoracic spine. Strengthening this muscle isn’t just for athletes—it’s also essential for anyone who sits for long periods or experiences chronic tension in the shoulders and upper back. Incorporating serratus posterior superior exercises into your fitness routine can reduce discomfort and enhance overall upper body function.
Key Points:
- Strengthening this muscle can improve posture and breathing.
- It’s especially helpful for office workers and athletes.
- Regular exercise prevents stiffness and pain in the upper back.
What Is The Function Of The Serratus Posterior Superior?
The serratus posterior superior is a deep muscle that originates from the lower part of the nuchal ligament and the spinous processes of the C7 to T3 vertebrae. It inserts into the second to fifth ribs and is innervated by intercostal nerves. While it’s a relatively small muscle, its function is crucial. It aids in lifting the upper ribs during inhalation, which helps expand the lungs and ease breathing.
In daily life, this function becomes essential during aerobic activity, heavy breathing, and even sitting upright. When this muscle is weak or tight, it may lead to shallow breathing, tension headaches, and reduced thoracic mobility. People with rounded shoulders or hunching posture often have underactive serratus posterior superior muscles. Therefore, performing serratus posterior superior exercises can activate this neglected muscle, reduce compensatory tension in surrounding areas, and support respiratory function.
Note: Always begin with gentle mobility exercises to assess the muscle’s range and avoid strain.
How Can You Strengthen The Serratus Posterior Superior?
Strengthening the serratus posterior superior involves a combination of stretching, mobility work, and targeted strengthening movements. The key is to include exercises that move the upper ribs and activate the upper thoracic spine. A few effective exercises include:
- Foam Rolling for Upper Back: Begin with thoracic foam rolling to release tension and prepare the muscle.
- Scapular Wall Slides: Stand with your back against the wall, arms raised, and slide them up and down while keeping your elbows and wrists in contact with the wall.
- Breath-Focused Rib Elevations: Use deep diaphragmatic breathing while focusing on rib elevation. Lying supine with a foam roller under your spine can assist.
- Resistance Band Pull-Aparts: These help activate surrounding stabilizers and the serratus posterior superior through controlled, horizontal pulling.
These serratus posterior superior exercises can be incorporated into warm-up or cooldown routines to support long-term posture and breathing health. Always perform exercises slowly and with control, gradually increasing intensity as needed.
What Are The Best Mobility Drills For This Muscle?
To improve the flexibility and function of the serratus posterior superior, mobility drills play a crucial role. These movements help improve blood flow and reduce stiffness in the thoracic region.
Effective Mobility Drills:
| Drill Name | Benefit | Equipment Needed |
|---|---|---|
| Cat-Cow Stretch | Mobilizes thoracic spine | Yoga mat |
| Thread the Needle | Stretches upper back and shoulders | Yoga mat |
| Prone Rib Lifts | Activates rib movement and breath | None |
| Shoulder Blade Circles | Enhances scapular mobility | None |
Each of these drills targets different aspects of thoracic motion. For instance, the cat-cow stretch mobilizes spinal segments, while prone rib lifts enhance breathing depth. Performing these drills regularly can prepare the upper back for deeper serratus posterior superior exercises and reduce muscle tightness.
Reminder: Always coordinate breath with movement for better mobility gains.
Who Should Include These Exercises In Their Routine?
These exercises are beneficial for a wide range of individuals:
- Office Workers: Long hours at a desk can cause upper back stiffness, poor posture, and shallow breathing. These exercises help counteract that.
- Athletes and Gym-Goers: Strengthening the serratus posterior superior supports better overhead movements and breathing efficiency.
- Post-Rehabilitation Patients: Those recovering from upper back or shoulder injuries may benefit from reactivating deep stabilizers like this muscle.
Integrating these exercises doesn’t require much equipment and can be done at home. For example, a fitness enthusiast experiencing tightness during overhead presses may perform wall slides and foam rolling to loosen up the thoracic spine. Similarly, a remote worker with a hunched posture might benefit from daily breath-focused rib elevation exercises to expand their ribcage. Tailoring serratus posterior superior exercises based on personal lifestyle or physical demands makes them more effective.
How Often Should You Perform These Exercises?
For most people, 3–4 times per week is sufficient. This allows enough frequency to see benefits without overtraining the muscle. Begin with mobility drills and progress to strengthening exercises as your control and comfort improve.
Sample Weekly Routine:
| Day | Exercise Type | Focus Area |
|---|---|---|
| Monday | Mobility Drills | Thoracic spine |
| Wednesday | Strength Work | Rib activation |
| Friday | Mixed (Stretch + Strength) | Full upper back routine |
| Sunday | Light Mobility | Recovery & posture reset |
Consistency is key. You should perform each exercise for 2–3 sets of 10–15 reps or for a time-based duration (e.g., 30 seconds per stretch). Remember, quality over quantity matters most when engaging small muscles like this one.
Conclusion
Though often overlooked, the serratus posterior superior plays an important role in thoracic mobility, breathing, and upper back stability. Performing specific serratus posterior superior exercises can lead to better posture, reduced back pain, and improved functional strength. Whether you’re recovering from injury or simply looking to optimize your breathing and posture, incorporating these exercises into your weekly routine is a wise move.
Consistency, proper form, and breath control are essential for best results. Start slow, be patient, and focus on gradual improvement. In time, the benefits will be clearly noticeable.
FAQ’s
1. What does the serratus posterior superior muscle do?
It helps elevate the upper ribs during inhalation and supports thoracic spine mobility.
2. Can I train this muscle at home without equipment?
Yes, most serratus posterior superior exercises can be done at home with minimal or no equipment.
3. How long until I see results?
You may notice improved posture and breathing within 2–4 weeks of consistent training.
4. Are these exercises safe for seniors?
Yes, as long as they are performed gently and under guidance if needed.
5. Should I combine these exercises with other back routines?
Absolutely. They complement upper back and shoulder workouts very well.
