Serratus Punches (Supine Protraction): Wake Up Your Shoulder’s “Anti-Pinch” Muscle

Why serratus punches help (the principles)

• Clears the acromion: Serratus anterior protracts and upwardly rotates/posteriorly tilts the scapula, helping the humeral head stay centered so overhead motion pinches less.

• Cuff-friendly load: The arm stays in a low elevation angle while the scapula does the work—useful in subacromial pain, early adhesive capsulitis, and post-flare phases.

• Posture reset: Trains rib control (no flaring) and neck relaxation; balances overactive upper traps/pec minor.

• Scalable: Load and range are easy to dose so pain stays ≤3/10.

How to do it (precise, range-aware)

1. Setup: Lie supine with knees bent. Hold a very light dumbbell (or no weight) in your right hand, arm straight up over the shoulder, palm facing in.

2. Punch: Exhale and reach your knuckles toward the ceiling by sliding the shoulder blade forward around your rib cage; elbow stays straight.

3. Return: Inhale and set the shoulder blade back to the mat (no rib pop, no shrug).

4. Dose: 2–3 sets × 8–12 reps/side, 3×/week (or short daily micro-sets).

5. Cues: “Ribs down, neck long, reach from the shoulder blade.”

6. Progressions: Light dumbbell (0.5–2 kg), then incline punches, then wall push-up plus.

7. Modify/avoid: If night pain worsens or symptoms radiate past the elbow, shrink range or pause and check with your clinician.

Limits of exercise alone

• Doesn’t fix systemic drivers (sleep, stress, diet, metabolic health).

• Flares cap training load; you may under-train without recovery support.

• Serratus work alone won’t restore overhead strength—you’ll still need cuff loading, thoracic mobility, and graded elevation.

• Tendon/capsule adapt slowly (months), so pair training with recovery and nutrition.

Why add nutritional correction

• Improve circulation so cuff/capsule receive oxygen and nutrients post-session.

• Promote repair via collagen peptides and hyaluronic acid supporting joint matrix and glide.

• Reduce excessive inflammation to keep day-to-day practice tolerable.

• Avoid tissue damage by buffering oxidative/catabolic stress from repetitive loading.

Botanicals & nutrients often paired with shoulder-friendly rehab

(Traditional lore + published research; evidence ranges from promising to mixed. Check interactions and personal suitability.)

• Ginger (Zingiber officinale): Ayurveda/East Asian use for circulation and aches; standardized extracts show modest symptom support for some with osteoarthritis.

• Turmeric / Curcumin (Curcuma longa): Ayurvedic staple; bioavailability-enhanced curcumin often improves joint pain/function vs placebo; diet turmeric alone is low in curcumin.

• Boswellia / Frankincense (Boswellia serrata): Shallaki resin; standardized extracts associated with improved pain/function in OA cohorts.

• Winter Cherry / Ashwagandha (Withania somnifera): Adaptogen; trials suggest immunomodulatory effects and symptom support that may aid training tolerance.

• Collagen Peptides (Type II focus): Supply peptides that may support cartilage/tendon matrix alongside loading.

• Hyaluronic Acid (oral): Contributes to lubrication/viscosity for smoother motion.

• Cat’s Claw (Uncaria spp.): Amazonian remedy; small trials show short-term pain improvements, though evidence is limited.

The practicality problem

• Food-only dosing is hard: Hitting research-like ginger/curcumin intakes via meals daily is impractical.

• Pill burden & cost add up: Buying 6–7 separate products (ginger, turmeric, boswellia, ashwagandha, collagen, HA, cat’s claw) means many capsules and a higher monthly spend.

A convenient all-in-one option: Regenerix Gold™

Prefer serratus punches + nutrition without juggling bottles?

• What’s inside: Hydrolyzed Type II Collagen, Hyaluronic Acid, plus Ginger, Turmeric, Frankincense (Boswellia), Cat’s Claw, and Winter Cherry (Ashwagandha)—the same seven ingredients above—combined to promote healthy joint and muscle function and everyday recovery.

• Need only: 2–3 capsules daily.

• Price: $98 a bottle.

• Why it fits here: One formula covering seven evidence-linked ingredients is simpler—and typically more cost-effective—than buying 5–7 separate supplements.

• Track record: Recommended by doctors and physical therapists internationally for about a decade (individual clinician views vary).

Supplements support healthy function; they don’t diagnose, treat, or cure disease. Check interactions (e.g., anticoagulants with turmeric/ginger/boswellia).

This week’s shoulder mini-plan

• Serratus punches: 2–3×8–12 reps/side, 3×/wk (light load, ribs down).

• Pairings:

  • Band rows 2–3×8–12,

  • Isometric ER & IR (elbow at side) 2–3×6–10 holds,

  • Thoracic extension (roller) 1–2×8–10.

• Progression: Move to incline punches and wall push-up plus once symptoms stay ≤3/10 for 7–10 days.