Overhead Squat Wrist Pain: Rhomboid Release and Serratus Activation

A lot of people have pain because they're not fixing these connected problems.

For example, the action of the rhomboids and serratus anterior are directly linked.

Here's an example.

Emily had right wrist pain any time she did overhead squats, and when I looked at her

shoulders, notice how her right rhomboids are way more engaged in this position.

If the rhomboids are stiff and tight, the serratus anterior can't upwardly rotate the

shoulder blades sufficiently, leading to uneven forces down the arm.

So step one, we had to decrease some tension in the rhomboids by rolling out a lacrosse ball and

moving the arm up and down for one minute. Step two, we activated the serratus anterior with a

landmine press done in a very specific way. Lock the elbow, then drive through in a way that rotates

your torso. You can see it a little bit better here, but that rotation drives better upward

rotation of the shoulder blade. And with the root cause of her problems now addressed, these were

pain-free.