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 mal-aligned last year (see photo below).

man, my reflection is sassy!

 

Today: Horizontal(ish) clavicles 11/07/13

 

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) elevates the shoulder.  Try it, internally rotate your upper arm and see what happens to your shoulder altitude.

 

pull downs, palms forward to encourage neutral humeri

Resistance bands with handles are very handy tools to have. You can get an attachment that hooks into the door so that you can adjust the level and do pull downs, rows, presses, roll downs, and much more.  Each color is a different resistance, so getting a set to change bands depending 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 and avoid looking like a pathetic weakling. See video here.

Or better yet, get outside and climb trees!

I put on a scarf when I go out in the cold.  Listen to your grandma! Unless you are a Wim Hoff type badass you’ll hunch up your shoulders and your neck will disappear.

2011 before my neck transplant.

2013 after neck transplant.

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.

I do the exercises in the “Can’t Get Enough of Shoulders“, “A Real Pain in the Neck” and “Rhomboid Madness Alignment classes.  (click on banner below to find all the Alignment Snacks and more).These are highly effective short classes that you can download to your computer and watch anytime you want.

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