Serratus anterior trigger points can refer pain to your winged scapula, rhomboid muscles, lower trapzeius, and the scapular groove area. Below, we will explain the causes, symptoms, and pain relief methods.
The Link Between Serratus Anterior Trigger Points and Winged Scapula Pain
What does the m. serratus anterior muscle do?
The m. serratus anterior is a crucial muscle located on the lateral side of the ribcage. Its primary functions include stabilizing the scapula and assisting in respiration.
When tight or strained, this muscle may develop trigger points, causing referred pain that often concentrates around the ipsilateral lower scapula (below the rhomboids) and the mid-back region.
This pain not only affects daily life but may also be misdiagnosed as other conditions, such as pleurisy or pneumonia.
Mechanism of Referred Pain
Trigger points in the serratus anterior transmit pain to specific areas of the back via neural pathways. The scapular groove and mid-back are the primary referred pain zones, with potential radiation to the upper arm, medial forearm, and ulnar side of the hand.
Impact on Scapular Stability
The serratus anterior is vital for scapular stabilization. Trigger points impair its function, potentially causing scapular winging or misalignment, which increases strain on back muscles (e.g., latissimus dorsi) and contributes to pain.
Postural and Movement Dysfunction
Serratus anterior dysfunction—often resulting from a strained muscle due to overuse or improper mechanics—may lead to poor upper-body posture (e.g., rounded shoulders or scapular protraction). This dysfunction places excessive stress on back muscles, causing chronic pain. Additionally, compensatory movement patterns during exercise, which arise when the strained serratus anterior fails to stabilize the scapula effectively, can further overload adjacent muscles, perpetuating a cycle of dysfunction and discomfort.
What Causes Serratus Anterior Trigger Points?
Intense Exercise & Rapid Breathing
During strenuous activity, the serratus anterior assists respiration by expanding the ribcage. Overuse in untrained athletes or overweight individuals may trigger point formation.
Respiratory Conditions
Chronic coughing from respiratory illnesses can activate trigger points, worsening lower trapezius pain.
Stress & Poor Posture
Emotional tension leads to habitual muscle tightness, while prolonged poor posture (e.g., slouching) increases trigger point risk.
Symptoms of Serratus Anterior Trigger Point Pain
Pain Locations
Lower scapula and mid-back are primary areas.
Pain may radiate to the arm, inner forearm, and pinky finger side.
Respiratory Symptoms
Pain during deep or diaphragmatic breathing, forcing shallow chest breathing.
Functional Limitations
Difficulty reaching behind the back or lifting the arm.
Side stitches during running, accompanied by back discomfort.
Treatment & Prevention
How to self massage serratus anterior?
1. Gentle Myofascial Self-Massage with The Wedge
For beginners:
- Setup: Place The Wedge on the floor and lie on your side. Extend your a arm fully overhead to stretch the serratus anterior.
- Pressure: Let the tool’s bumps gently press into your serratus anterior muscles. Hold for 3–5 minutes per side—no need to tough it out if it feels too intense.
- Pro Tip: Pair with deep belly breathing (inhale through the nose, expand the diaphragm) to boost the myofascial release.
2. Deep Pressure Self-Massage with The Hoop
For chronic tightness:
- Get Positioned: Lie on your side with The Hoop under your ribcage—just like you did with The Wedge, but this one’s way more intense.
- Start Easy: Keep your bottom arm bent (elbow tucked near your waist) to reduce pressure. This is your "test drive" mode.
- Level Up: Once you’re used to it, straighten that arm overhead for the full 90-second session. Warning: This will hurt—think "good pain," not "bad pain".
- Golden Rule: If it’s too much, bail immediately. No trophies for suffering.
3. Release Rhomboid Tension Using The Wedge or The Hoop
- Basic Setup: Lie supine (on your back) on the device, allowing your body weight to apply natural pressure.
- Note for The Hoop: Discomfort may intensify during movement—proceed cautiously and listen to your body.
Progressive StretchingOnce comfortable, incorporate arm swings to enhance the stretch. - Warning with The Hoop: Pain may escalate during dynamic stretches—modify intensity as needed.
Step-by-Step with The Wedge
Arm Activation Sequence:
- Raise your left arm upward and backward until you feel mid-back engagement; hold for 3 seconds.
- Return to the starting position and repeat with the left arm.
- Complete 10 controlled repetitions per side.
Preventive Measures
- Avoid breathlessness during intense workouts.
- Correct posture (e.g., ergonomic seating).
- Practice relaxation techniques to reduce muscle tension.
Serratus anterior trigger points are a common yet often misdiagnosed cause of back pain. Understanding their origins, symptoms, and treatments enables accurate management.
Prevention—through proper breathing, posture, and stress reduction—is key.
This article aims to provide valuable insights for those suffering from winged scapula pain linked to serratus anterior dysfunction.
Discomfort in the scapular wing area may also be caused by trapezius trigger points. You can read further to refine your release techniques.
