The serratus anterior is often an overlooked muscle in postpartum rehab, but it plays a powerful role in core function and full-body strength. Here’s how and why: It’s a fan-shaped muscle that wraps around the rib cage, attaching from the upper ribs to the scapula (shoulder blade). It helps protract (move forward) and stabilize the shoulder blade, especially during reaching, pushing, and overhead movements.

Why Serratus Strength Matters Postpartum

• Reintegrates the core-shoulder connection: During pregnancy, core pressure increases and movement compensations often develop, leading to disconnection between the core and upper body. Strengthening the serratus helps rebuild that chain by teaching your body to stabilize from the rib cage up, not just from the abs down.
  
• Improves rib position & diaphragmatic breathing: The serratus helps anchor the ribs and improve rib cage mechanics, which supports better diaphragmatic breathing. That’s huge for core rehab, since breath plays a key role in pressure management, pelvic floor function, and deep core activation (like TVA and pelvic floor synergy).
  
• Supports scapular stability & posture: Many postpartum women experience rounded shoulders and/or poor posture from nursing, carrying babies, and core weakness. Serratus strength helps reposition the scapula, improving shoulder mechanics and reducing neck/upper back tension.
  
• Enhances core engagement during arm movement: You need a strong, stable core to support arm and shoulder motion – especially for lifting, pushing strollers, or carrying car seats. Training the serratus ensures that shoulder movement doesn’t compromise core integrity, which is vital during postpartum recovery.
  
• Reduces risk of shoulder and neck pain: If the serratus is weak, other muscles (like the upper traps) compensate, often leading to neck tightness, shoulder impingement, or headaches. Strengthening it brings balance back to the upper body.

Some Exercises To Try:

Scapula Push Ups

This variation isolates the scapular protraction movement by having you press through the floor and actively spread your shoulder blades apart – exactly what the serratus anterior is designed to do. Great for early-stage rehab and re-establishing the brain-muscle connection post-baby.

Coaching cues:

• Keep arms straight, focus on pushing the floor away to spread the shoulder blades.
• Don’t shrug, keep neck long and shoulders away from ears.
• Move slow and controlled, feeling the scapula glide on your rib cage.
• Exhale as you protract; inhale on the return.

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Banded Serratus Wall Slides

Wall slides with a resistance band challenge upward rotation and control of the shoulder blades, while encouraging proper rib cage positioning. This move reinforces the connection between the serratus and the thoracic spine, helping improve posture and breathing mechanics – both of which are often altered during pregnancy.

Coaching cues:

• Keep forearms in contact with the wall and shoulder-width apart.
• Maintain a neutral ribcage, don’t flare as you slide up.
• Press slightly outward into the band for tension.
• Focus on upward rotation and reaching tall at the top.

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Side Lying KB Screwdriver

This exercise requires stability through the shoulder and rib cage as you internally and externally rotate the kettlebell. It activates the serratus by forcing the scapula to stabilize while the arm moves, mimicking the kind of support needed in daily activities like carrying or lifting your baby.

Coaching cues:

• Start by lying on your back. Exhale to reach the kettlebell or dumbbell towards the ceiling so your lower ribcage drops. 
• You’re going to keep that reach the whole time as you take the opposite arm overhead.
• Lift your leg thats on the same side as the weight and reach it across your body and roll to your side.
• From here, slowing rotate your hand from side to side moving your shoulder through internal and external rotation.
• Keep your eyes on the weight throughout, holding in position for a set amount of breaths before returning to the start position.

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Inline Cable Press Rotation

This rotational press variation challenges both core control and serratus function. As you press and rotate, the serratus helps stabilize the scapula and guide smooth, controlled movement through the rib cage and trunk. It’s especially helpful for rebuilding rotational strength postpartum while reinforcing the shoulder-core connection.

Coaching cues:

• Begin in a half-kneeling or split stance with the cable at chest height.
• As you press and rotate, keep your ribcage stacked over your pelvis.
• The opposite arm is pulling back as you press, and reaching as you return to the start position
• Exhale during the press to activate the deep core.

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Staggered Landmine Press Rotation

A functional, full-body movement that strengthens the serratus through scapular upward rotation and protraction. The staggered stance adds core demand and pelvic control, which is key postpartum. This move also encourages controlled thoracic rotation – helpful for restoring symmetry and upper body mobility.

Coaching cues:

• Set up with one foot forward for stability.
• As you press, allow slight thoracic rotation but keep the pelvis facing forward.
• Reach and protract at the top
• Exhale as you press, engaging obliques and serratus.

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Plank Walk Out on Knees

This is a gentler, postpartum friendly version of the traditional walk out. As you reach forward in the plank, the serratus fires to stabilize the shoulder blades, while your core resists sagging or overextending. It’s a great integration move that combines shoulder stability, core engagement, and breath control.

Coaching cues:

• Start in a strong tabletop or modified plank.
• Slowly walk your hands forward without letting your hips sag or ribs pop.
• You should be able to maintain a neutral pelvic-rib cage position
• Think “reach long” through the shoulders while keeping core engaged.
• Inhale on the reach, exhale to return and reconnect ribs to hips.

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In Summary

A strong serratus anterior helps rebuild a solid foundation postpartum by reconnecting the core to the upper body, improving posture, breathing, and shoulder stability. It’s not just an upper body muscle – it’s a core stabilizer.

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Ready to rebuild your strength for the inside out? If you’re postpartum and looking to restore core function, improve posture and feel strong in your body again – don’t skip the serratus. It’s a key piece to the puzzle that we intentionally train in both my Return to Strength and Return to Movement postpartum programs. These programs are designed to guide you through every phase of recovery with safe, smart progressions that support your core, pelvic floor and full body strength. Start your journey today and move with confidence again