UNIQUE ANDERSON: Hello. My name is Unique Anderson and I'm a certified personal trainer. All right. So in this clip, we're going to be talking about broken collar bones. One thing you should know about your collar bone is that your collar bone is so sensitive. This bone, believe it or not, doesn't fully develop and harden until you're 20 years old. So a lot of people--a lot of, like, kids get broken collar bones and a lot of, like, contact sports like wrestling, football get broken collar bones. The first thing that you want to do - I say it all the time - seek medical advice. Second thing, if it's an emergency situation, think about immobilizing the arm. Automatically trying to get your shirt or something tied around your neck immobilize the arm and keep it immobile, because the thing is that collar bone is definitely hurt and then see what's going on with your doctor. Get some X-rays, make sure that they're not any capillary damage, any blood vessel damage, or any type of ligament or tendon damage. Now the exercise I'm going to show you is after you kind of healed a little bit, not too healed but not to the point that you're going to be just not doing anything and sedentary. So we're going to focus on is doing simple exercises to strengthen the muscles of the chest, the muscles of the shoulder and your back. So again, when you broke your collar bone, don't do the same exercises you did to break your collar bone. So if you're playing football, you're not going back on the field again. You want to wait for a little bit because you're going to make sure that you're completely healed. Secondly, I have a thin resistance band here. One is with the handle; one is without. It's for a reason, or because I just have a busted resistance band but no. What you want to focus on is you want to do this thing called scatching. I want to do a modified version of it just because I want to show you how it looks. Scatching, your hand should be supinated. The opposite leg should be over the resistance band and what you want to focus on is squeezing your shoulder blades. Again, depending on how that collar bone feels, you may not can move at this plane of motion so you can modify it. But where you want to be is you want to come into your lateral plane of motion and back down. Again, you want to think about the muscles stabilizing your back, because again your collar bone is in front but those muscles all connect in some weird way. So you're going to keep your chest upright, keep the core contracted, and you're lifting up and down. To give you a better view of what I'm doing, I'm making sure my shoulder blades are squeezed. If I can't open up my arms all the way, say this is the broken collar bone and I only have mobility here, work in the range of motion that you can work in because I guarantee you'll get better, because a lot times you try to force it but you don't need to. Just work in the plane of motion that doesn't hurt. So say if this is my broken collar bone hand here and I only can move to this plane of motion without any pain, work in that plane of motion because that's without any pain. I guarantee you in a week or two weeks, you will be able to go a little farther and a little bit farther. Again, something else that we can work for a broken collar bone, you can do some basic chest exercises. We're going to bring both feet on the resistance band. We're going to focus on lifting. Your hands are supinated. The chest is upright. Your core is engaged and you want to lift up and down, lifting back up and down, lifting up and down. Again, that is to work my chest, my upper part of my pec and my shoulders. Again, if I can only move here, that's fine. Only work in a plane of motion that you can work in. This is like a frontal raise. If you have a cable behind you, it's like a frontal fly in a way. Meaning that you're coming here, you're lifting up to get the upper part of your pecs and your chest. The reason why you're going to do these exercises again, you broke your collar bone, one; and two, you want to strengthen all the muscle fibers that stabilize your collar bone. What connects here? Your chest and your shoulders. It's really simple. Again, don't do too much if you can. All you have to do is take your time. Steady is the way.
