Serratus anterior trigger points can refer pain to the area between the lower shoulder blades, the arms, and the hands. Below, we will explain the causes, symptoms, and pain relief methods.
Why Does My Serratus Anterior Hurt
This muscle is tucked between the shoulder blade and the ribs, usually helping to stabilize the shoulder blade and assist with breathing.
But it can be quite delicate—if you suddenly engage in high-intensity exercise or breathe too rapidly, it may become sore from overexertion; if you frequently cough or have minor respiratory issues, repeated contractions can make it more sensitive.
Add to that the common modern-day stressors and habitual slouching, which keep the muscle tense and unable to relax. Over time, pain inevitably sets in.
Pain in the Serratus Anterior and Referred Pain
During intense exercise, your body’s demand for oxygen rises, and the serratus anterior muscle helps you inhale by pulling the ribs outward to expand the chest. However, if this muscle becomes tight or overworked, it can develop trigger points. You might feel pain when taking deep breaths or during diaphragmatic breathing. This discomfort can not only interfere with daily activities but is sometimes mistaken for other conditions—like pleurisy or pneumonia.
The muscle can also refer pain, meaning it sends discomfort along nerve pathways to other areas. You could feel pain not just near the serratus anterior, but also along the same side below the shoulder blade (under the rhomboids), into the mid-back, and even down into the upper arm, inner forearm, and all the way to the fingertips.
Leading to poor posture and back pain
When this muscle isn't working properly—often due to overuse or incorrect form that leads to a strain—it can result in poor upper body posture, like rounded shoulders or shoulder blades that stick out. This misalignment puts extra stress on back muscles such as the latissimus dorsi, which may lead to back pain.
What’s more, if a strained serratus anterior can’t properly stabilize the shoulder blade, your body may start using other muscles to compensate during movement. This can place even more strain on surrounding muscles, creating a cycle of tension and discomfort.
You might have trouble reaching behind your back or lifting your arms overhead, or feel back pain while running.
How to Relieve Serratus Anterior Muscle Pain?
1. Use tools to massage
Gently press these muscles with a 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.
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.
2. Self-Release of Rhomboid Trigger Points Using the Wedge or Hoop
You also need to press the upper back to reduce the pulling pressure on the serratus anterior muscle.
- 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.
Step-by-Step with The Wedge
Once you feel comfortable, incorporate arm swings to enhance the stretching effect. If you are using The Hoop, pain may intensify during dynamic stretching—adjust the intensity as needed.
The following demonstrates stretching using 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.
Through the above three steps, with the help of a Hoop or Wedge, serratus anterior pain can usually be relieved. The method is simple—the hardest part is taking action.
If you have habits like prolonged sitting or extensive typing, and experience tightness in the head, neck, or upper back, you can check whether you have trapezius trigger points.
