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Conor Harris

@Conor_Harris_

Sep 16, 2020 • 9 tweets • 4 min read • Read on X

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A thread on how to train the Serratus Anterior

Many people are generally aware that the Serratus Anterior (SA) is an important player in shoulder health, but are unsure how to train it.

It has two main functions: Shoulder protraction & assisting in elevation of the arm...

The SA is actually a massively important player in overhead mobility.

It needs to hold and “pull” the scapula (shoulder blade) on the ribcage, or else the scapula would be very unstable & overhead mobility is limited.

When it can’t do it’s job (usually other factors at play here too), the scapula will be “lost” on the ribcage and won’t have adequate congruency on it.

We see this all the time with “winged out” scapulas.

The SA also has very few nerve innervations relative to other muscles, so it is particularly challenging to “feel” this muscle work in many instances.

However, we can set ourselves up for success by training it’s functions via reaching in various ranges of overhead mobility.

The 1st thing to establish is proper reaching. This entails pushing the shoulders forward and ribs back without losing height in the upper body.

This also is usually accompanied by a slight posterior pelvic tilt to keep the pelvis parallel to the floor.

This is *not* slouching.

A tool I like to use for this is a band reaching in various positions.

Here I am using a “bear plank” position to cue reaching through the floor and engagement of protraction & ribcage retraction:

After that, it’s important to start reaching in higher degrees of overhead flexion to train its ability to keep the scapula on the ribcage. One basic exercise is an incline arm bar:

As a beginner weighted exercise, you can’t go wrong with a push-up plus. This means actively reaching through the floor at the end of each rep to retract the ribs and engage the serratus & abs:

A good exercise with potential to push some serious weight (but still reach), is a landmine press.

Just make sure the ribs stay back and the shoulder blade is free to move. Finish each rep with a good long reach.

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More from @Conor_Harris_

Conor Harris

@Conor_Harris_

Sep 3

The Tibialis Posterior is one of the most underrated muscles for fixing knee, ankle, and foot pain.

Weakness here shows up in countless injuries - yet most rehab overlooks it. Let’s break down why it matters & how to train it 👇

1️⃣ Why it’s so important
Research links a weak tibialis posterior to ankle & foot pain.

This muscle originates on the back of the shin and runs behind the medial ankle, under the foot. Its unique position makes it essential for arch control.

2️⃣ Controlling pronation
When your foot hits the ground, the arch naturally lowers (pronation).

The tibialis posterior decelerates this motion so it happens in a controlled, healthy way. Weakness = arch collapses too far, too fast.

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Conor Harris

@Conor_Harris_

Sep 1

Struggling to squat deep without buttwink or your back rounding?

Most people blame it on ankle mobility… but that’s only part of the story.

Here’s what you need to know to fix your squat at the root cause 🧵

The real question: why is ankle mobility limited in the first place?

One underrated reason 👉 Your body’s center of gravity is shifted forward.

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Conor Harris

@Conor_Harris_

Aug 29

Most people are missing one key piece of hip mobility.

And if you don’t have it, your low back is the one paying the price.

Let’s talk about hip extension 🧵

Hip extension = your ability to bring your leg fully under you and slightly behind you.

It’s one of the most commonly limited motions I see when assessing clients.

Why does it matter?

If you can’t extend at the hip, your body will find a workaround:

👉 Arching the low back instead.
This creates repetitive stress on the spine.

Read 9 tweets

Conor Harris

@Conor_Harris_

Aug 25

Most people think Sciatica is caused by a tight piriformis muscle.

But the piriformis is usually just the messenger, not the root problem.

Here’s what’s really going on (and how to fix it)… 🧵

Most people with sciatica think the issue is their piriformis muscle being too tight and pressing on the sciatic nerve.

So, they stretch it or roll it out for temporary relief…

But that tight piriformis is usually just a symptom of something bigger.

The real problem often starts with your body’s center of gravity shifting forward. This is what I commonly see in my clients with Sciatica.

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Conor Harris

@Conor_Harris_

Aug 20

One of the most overlooked culprits in stubborn low back pain?

👉 The Quadratus Lumborum (QL).

It’s tight, overactive, and pulling your spine out of balance more often than you think.

Here’s why it matters and how to fix it 🧵

First, it’s key to understand that the QL runs between your pelvic crest and lowest rib.

When it gets short and tight, it has 2 main effects:

•Both sides: compress + extend your low back (arching)
•One side: side-bend the spine, pull the shoulder down + hike the hip up

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Conor Harris

@Conor_Harris_

Aug 18

Most people think anterior pelvic tilt, or hyperlordosis, is caused by:

•Tight hip flexors
•A tight low back
•Weak abs & glutes

But that’s just scratching the surface.

Understanding the real cause leads to better resulting fixing it 👇

The overlooked question:

👉 Why are these muscles tight or weak in the first place?

With APT, the center of gravity of the pelvis + lower body shifts forward.

This pushes the pelvis down into hip flexion.

As a natural byproduct:
•Hip flexors get tight
•Low back gets tight
•Abs & glutes lengthen → weaken