Having a strong and well functioning shoulder is something we take for granted. And when it comes to shoulder or neck injuries, without a doubt one of the biggest factors to ensuring healthy shoulder function is the role a muscle known as Serratus anterior plays. In this article we are going to give 10 exercises that are great for encouraging this muscle to fire, and work in the way it is designed. It is important to follow a simple step by step process when working with any injury, and shoulders in particular can be very difficult due to the amount of small tiny muscles involved. We always use what is called the Success Formula - assess mobility and flexibility first, followed by stability and movement skills before finally moving  to strength and power. Knowing the cause of your injury is important for not dealing with this will only lead to frustration and leave a weakness throughout the body. The exercises listed below are provided in order from more isolated around the shoulder, with focus on regaining "flexibility & mobility", before moving to more ‘stability’ and eventually integrated full body exercises. You will find the more integrated and functional exercises focus more on the legs initiating the movement. This is a common area of weakness often missed in rehab as people focus so much on the area in pain and forget that if the legs are weak the shoulder will have to pick up the slack. The functional movements are always the most difficult but are superior to all other exercises, if done correctly, as they relate to a real world task, sport or movement we need.

Stability training is one of those terms thrown around that is often completely misunderstood, abused or not given enough respect as to it's importance in maintaining a healthy strong body. All too often I hear sports people say I am going to do some stability or "core" work and them watch them complete a series of planks and abdominal exercises. This is not even close to stability training. On the flip side I have also seen the abuse of balance equipment where circus stunts are performed that could be classified as dangerous and risky. When most of us think of the term stability, we think of injury prevention, rehabilitation or balance exercises, and while this is very much a big part of any rehab program it is also a big part of any health and fitness program. Where people get it so wrong is confusing strength exercises with stability. True stability is all about TIMING! Being able to react with perfect reflexes to be able to maintain joint alignment ready for efficient and smooth movement. And it not just limited to the legs or the trunk. All joints require stability! In this article, we will share with you what stability really means, and how you can use it to enhance your training and performance.

While there are many exercises I absolutely despise, I must admit there really is no such thing as a "bad exercise" that will guarantee you damage and pain. For if that was true you would not see exercises that become circus stunts that just blow your mind, eg Cirque du Soleil or Shaolin Monks. The difference is that these people understand progression, how to minimize risks, perfect practice and know that the exercises are not always about health but for entertainment. Funnily enough most of the circus stunts require more than just strength, often incredible balance and flexibility is a prerequisite, and looking good is completely irrelevant to the exercise. Yet what you see in most gyms today is an emphasis on looking good at the expense of stability and flexibility! How ironic! Now while I don't think there is necessarily a "bad exercise" I will classify my 5 worst exercises that often lead to injury and pain that I see everyday in our rehabilitation programs. I myself having been a Personal Trainer in Melbourne for nearly 12 years used to do some of these exercises with clients all the time before I wised up and become much smarter. In the article I will provide reasons as to why most of the population should avoid these exercises. (The exceptions would be for Shaolin Monks and circus performers, perhaps even gymnasts as these exercises would be so easy for them it would not make a difference, and they would already know that these will make them worse anyway). I also will give you the 5 Best exercises so we finish on a positive note and give you some clear direction as to what you should do.