DNS Serratus Loop Exercise: A Simple Way to Improve Shoulder Stability and Control

If your shoulders feel tight, unstable, or uncomfortable during overhead movements, the problem may not always be a lack of strength. Sometimes, the issue is shoulder stability.. The DNS Serratus Loop exercise is a great way to train this relationship.

What Is the Serratus Anterior?

The serratus anterior is a muscle located along the side of your rib cage underneath your armpit. One of its primary jobs is to help control the movement and position of your shoulder blade.

When the shoulder blade isn't moving well, other muscles may have to compensate. This can contribute to poor movement mechanics and sometimes shoulder discomfort.

How to Perform the DNS Serratus Loop

The goal isn't simply to move your arms through a large range of motion. Instead, focus on maintaining control of your rib cage and shoulder blades throughout the movement.

1. Begin by getting on your hands and knees. Rock your butt back onto your heels. Drop down onto your forearms, making sure your elbows are still under your shoulder.

2. Pull your shoulder blades down and back, as if you are tucking them into your back pockets.

3. Place a yellow exercise band around your hands, keeping your thumbs on the outside of the exercise band. Hold some tension in the band, so it is tight.

4. Using your fingers, pretend like you are holding a large dodgeball. Therefore, your fingers should be curled.

5. From here, you are going to want to look at your hands. Try not to! Keep your gaze straight down, looking at the ground between your elbows to put your neck in a neutral position.

6. Breathe through your belly, keeping your back in a neutral position.

7. Slowly turn your hands out, facing your palms up toward the ceiling and then return to neutral

8. Repeat 10x.

At Tennessee Back Pain Center, we don't believe that every shoulder problem needs the same exercise. We look at how you move, where you're restricted, where you're compensating, and how your muscles are working together. From there, we can choose exercises that address the specific movement limitations we find.

If you're experiencing shoulder pain, weakness, clicking, or difficulty with overhead movements, don't simply assume you need to "strengthen your shoulder." The underlying movement pattern may be just as important.