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I guess many of us have heard of the serratus anterior muscles – they run from the edge of the shoulder blade forwards to the side of the ribs, and are used to pull the shoulder blade forwards. They are sometimes called the “punching muscles” for obvious reasons, and also contribute to shoulder stability and strength, being heavily used for instance by aerialists. In well muscularly developed people, they are visible as a set of muscle ridges on the side of the ribcage. However the name serratus anterior suggests there might be a serratus posterior too. In fact there are two of them, superior and inferior. I got an introduction to them in a recent ST class with Sue Kelso where she got us to massage our upper back against the wall using a small hard rubber ball, first moving the shoulder blade to the side and out of the way. The area was surprisingly tender in me, suggesting that I hold chronic tension in the muscles there. Later I looked at the anatomy, and found that the area of tenderness most closely corresponded to the superior serratus posterior (upper bands of muscles in the picture). They run from the vertebral processes to the ribs (definitely not onto the shoulder blade). The muscles are in a layer just under the rhomboids. The action of the muscles is described as elevating and pulling back the ribs. I suspect that I was holding tension there as a way of helping to stand upright and counter my tendency to forward stoop. A stretch for these muscles would be something like the ST “3 Amigos” which uses a forward bend in the upper back, and drawing the shoulders down and forward to increase the movement of the ribs. Then that got me thinking about the inferior serratus posterior muscles (the lower band of muscles in the diagram), which I think solves a puzzle that I’ve had for ages. These muscles run from the lower vertebral processes upwards to the lower ribs. Their action is described as depressing the lower ribs. However, if the front of the ribs are fixed (e.g. by strong muscular activity around front of the ribcage) the action will become lifting the lower vertebrae. In the days when I used to bend over gently backwards and put my hands on the floor behind me, and then slowly stand up again, I found it enormously helpful if about 2/3 of the way up, I was able to contract a band of muscles around the lower back near the bottom of the ribcage. It was as though someone had put a hand on my back in that area, and was lifting me up. Until now, I’ve never been able to work out what these muscles might be. But now I suspect that they were the inferior serratus posterior muscles (I certainly felt them in the correct area), in the second mode of action described above, lifting the lower vertebrae on a fixed ribcage (remember once you are in a backbend, the direction of the action will be different). Stretches for this area include deep spinal rotations combined with a forward bend (many exercises). I also find that now when doing my (now minimal) standing backbends, I tense up both the upper and lower of groups of muscles in preparation. I wonder, does anyone else do this stuff and does anyone have any corresponding experiences? Thanks, Jim.

In my pursuit in trying to achieve a better posture im trying to figure out what actually controls the resting posture specifically. You can kind of force your body into a good posture but in some ways this can be uncomfortable. For example if you have the typical desk jockey rounded over posture and you try to force yourself into a good position this is of course not going to feel comfortable initially. Now from my experience stretching certain muscles can make this uncomfortable position more comfortable, thus allowing you to go through life with more ease and at the same time in a more functional and efficient posture. This is provided once you have stretched you reinforce this by being mindful of your posture throughout the day. Now stretching is of course important when it comes to your posture but what effects could having one muscle more stretchy than other be. I guess what im trying to say is where do you find the right balance in ROM between different muscles? Or is the goal just to be as flexible as possible in as many ways as possible as opposed to attempting to balance it all. Also muscle strength, besides just being stronger does a muscles strength have a control of how the muscle sits in a resting posture? Could there be any other factors that might play a role in this? Im probably just overthinking this but would be nice to hear some others thoughts on this.

Hi everyone, I am currently experiencing fairly significant discomfort and muscle tightness in my mid thoracic spine and shoulder, rotator cuff and QL on the left side (lats/traps) which I am working on with the help of various ST stretches especially forward and backward bends, the neck series, spinal rotation and QL stretches. I also have a set of anti-gravity boots and bar and gymnastic bars coming and am working on creating a better fit "baby whale" (barrel to back bend over) as I find it really hard to hit the right spot. Today I discovered that if I clench my glutes really hard then the pain relieves immediately. As soon as I relax it comes back. Like turning on and off a button. Amazing! Further observation revealed that clenching my bum makes my pelvis tip up, reduces the curve in my lumbar spine and makes my shoulders drop back and down a little and my upper back muscles relax. Even more amazing! Fortunately I stand with my back to the wall in a corner at work and I have a fully adjustable standing desk so I can do this without looking too odd. Now I am wondering if perhaps as well as stretching my back I should focus on strengthening my bum (and loosening hip flexors?) If I clench my glutes too much, will I strain or over tighten other areas? Is it possible to strengthen/activate my glutes enough that I can achieve this posture naturally without such intense effort (which I can't keep up constantly - either I get tired or distracted). Finally, I am rather curious, can anyone shed any light on why this is happening? I understand glute strength/activation and pelvis position impact posture and when used correctly reduce back strain, but I thought this would occur over time. I'm surprised by the on/off (like a switch!) effect this is having on my pain. By the way, a Physio, chiropractor, osteopath and GP have all advised the back pain is from muscle tension (described as "like rope" and "like reinforcing rods") caused by typing/desk work and my rotator cuff being strained as my shoulders roll forward a bit like "wings." I don't have a specific injury, more like constant throb and tightness. I also have a patch around dinner plate sized on my thoracic spine, left side, where the skin feels "frozen" or numb to touch (like how hands feel on a very cold day without gloves and fingertips lose sensation). Thank you! Sorry my profile is "faceless" for now, pics on my phone are all too large to upload. I look forward to making my way through all of the excellent info on the threads (I have begun, but there is much to read and experiment with) and getting to know you all better, virtually. Ngaire