Clavicle Position and Neck Pain

Before I started restorative exercise, my clavicles formed a V formation. V formations help boost the efficiency of migrating birds and in aircrafts in military flight missions.  However, when it comes to clavicles, a V formation negatively affects your neck, shoulders, breathing mechanics, upper body, and core strength. This is how my clavicles were misaligned last year (see photo below).

 

 

Here are a few things I did to restore my clavicles to the horizontalish position (I’m still working on it, but I’m impressed with the results so far):

I stopped using my upper trapezius (traps) for things I didn’t need my traps for, like brushing my teeth and drinking tea.

I stopped leaning on my elbow.

I have been working on getting my arms out of internal rotation by changing my internal-rotation-gorilla-like-habits. Internally rotated humeri (upper arm) elevate the shoulder.  Try it: internally rotate your upper arm and see what happens to your shoulder’s altitude.

 

Resistance bands with handles are very handy tools to have. You can get an attachment that hooks into the door so you can adjust the level and perform pull-downs, rows, presses, roll-downs, and more.  Each color has a different resistance, so getting a set that changes bands based on the exercise and increasing strength level is a good idea. This set has it all: Bodylastics 12 pcs Resistance Bands Set

I also use the Pullup Assist to help with my chin-ups. This allows me to isolate the correct muscles while doing a chin-up.

Or better yet, get outside and climb trees!

I put on a scarf when I go out in the cold.  Listen to your grandma!

I hang from a Pull-Up Bar several times a day. Take breaks from working on your computer, at least every 40 minutes, to hang from your pull-up bar.  I put a timer App called Time Out on my computer.