Stretch of the Week: Seated Clavicle Stretch

Our focus for the month of July will be the subclavius muscle

This triangular muscle is attached to the first rib and clavicle (collarbone). It lies directly below the collarbone and draws it forward and downward, providing stability during shoulder and arm movements.

It also elevates the first rib during breathing. In addition to its function, it can provide protection to the underlying bundle of nerves and vessels, especially when the collarbone has been injured. (Refer to photo to the right for visual.)

For the first week of July we will review the Seated Clavicle Stretch. You will need a folded blanket for this stretch.

If you are currently experiencing shoulder pain or an injury to the shoulder, neck or chest, do not perform this exercise. Prior to beginning any exercise program, it is recommended to consult with your physician, physical or occupational therapist to determine which exercises are best for you.

Starting Position:

1. Sit on the very edge of the folded blanket on the floor. The blanket will tilt your pelvis forward, helping you to sit taller and straighter. Legs are together and straight out in front of you. Place your hands on either side of your hips and slightly behind you on the floor.

Performing the Seated Clavicle Stretch:

2. To begin the stretch, press your palms into the floor as you draw the shoulder blades together and down towards the tailbone. Pull the belly button towards the spine to protect the low back. This stretch is all about the chest and you should feel no strain or discomfort in the lower back. The legs stay active the entire time. Gaze stays at horizon level. Ears are in line with the shoulders.

Take a moment to compare the yes and no photos. There should be no slouching or rounding of the shoulders. Do not lean too far back with the hands.

3. Stay here for 8 full breath cycles (1 cycle=1 inhale and 1 exhale). Relax the arms to come out of the stretch. Enjoy!

Questions? Email me at rachel.lackowski@athletico.com

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