The clavicle, also called the collarbone, contains a few delicate joints where you shoulders, neck, upper back and chest connect to each other. Since your muscles and connective tissues around your clavicle can get stiff and sensitive from constant sitting or standing, stretching the tissues and the muscles around them can prevent muscle and joint pain. Check with your doctor before doing any new stretches.
Lateral Neck Bend
Stand with your arms out to your sides and your palms facing up. Tilt your head to your right with your nose pointing forward. Bring your left arm slightly back to increase the stretch. Hold the stretch for five to six deep breaths on both sides of your neck. Perform an extra stretch on the side that feels stiffer. Do not shrug your shoulders.
Stand in the same position as the previous exercise. Tilt your head back so that your nose is pointing up. Hold this position for five to six deep breaths. Then tilt your head to your right so that your right ear is near your right shoulder. Keep looking up as you stretch the left and front side of your neck and your left clavicle region. Hold this position for five to six deep breaths. Repeat the stretch on the other side.
Ball Chest Stretch
Sit on top of a stability ball, and slowly lay your back and head on top of it. Put your arms out to your sides with your palms facing up. Let gravity pull your arms down and lie in this position for five to six deep breaths. Repeat this exercise three to four more times.
Supine Neck Rotation
Lie on the floor on your back with your arms out to the sides and your palms facing up. Put your feet on the floor about hip-width apart. Turn your head to your left and hold the stretch for three deep breaths. Turn your head to your right and repeat the stretch. Perform eight to 10 stretches on each side.
- "Pain-Free Program"; Anthony Carey; 2005
- "Stretch to Win"; Ann and Chris Frederick; 2006