This is the fixed guide from last time for those who didn’t understand the last one as it was requested please read this all don’t be a baby and get bored this is decent info if you would like to fix posture and clavicle sit therefore giving your clavicles a wider and more prominent look
Basically do this but with both arms
2.next we do a soft anterior chest work a light pec minor doorway stretch don’t over tense don’t overdo it this makes it so the coracoid doesn’t get yanked forward and down all day.
https://vm.tiktok.com/ZNRL24VTn/
This is a good tutorial
3.forearm wall slides
Slide just to beyond shoulder height, ribs quiet , chin slightly tucked at the top and a slight reach so the blades glide
https://vm.tiktok.com/ZNRL2QxnR/
4.lastly finish with scapula push ups elbows straight only shoulder blades move apart and together feel the serratus do the work not the neck
[/SPOILER]
as we all know the clavicle length is fixed,it’s resting angle,tilt and prominence are highly adaptable because the clavicle is not a rigidly fixed bone. It acts as a strut between the sternum and scapula, suspended and stabilised by dynamic structures: the ribcage, thoracic spine, and surrounding muscles and fascia. This means its position is a product of the structures it connects to, and those can be remodelled.
1.ribcage orientation-excessive anterior pelvic tilt or rib flare causes the sternum to protrude and the sternal end of the clavicle to elevate and rotate forward.
2.scapular mechanics-winging, downward rotation or anterior tilt of the scapula pulls the acromial end of clavicle out of alignment.
3.muscle and fascial tone-chronically shortened or overactive muscles such as subclavius , pectoralis minor,sternocleidomastoid and upper traps can elevate or tilt the clavicle into a dysfunctional position.at the same time, muscles that anchor or depress the clavicle like the lower traps , lats and the subclavius can contribute to pulling it downward or stabilising it in a more neutral alignment when properly recruited.the net tension across these muscle groups determines where the clavicle rests or sits at baseline.
2.scapular mechanics-winging, downward rotation or anterior tilt of the scapula pulls the acromial end of clavicle out of alignment.
3.muscle and fascial tone-chronically shortened or overactive muscles such as subclavius , pectoralis minor,sternocleidomastoid and upper traps can elevate or tilt the clavicle into a dysfunctional position.at the same time, muscles that anchor or depress the clavicle like the lower traps , lats and the subclavius can contribute to pulling it downward or stabilising it in a more neutral alignment when properly recruited.the net tension across these muscle groups determines where the clavicle rests or sits at baseline.
1.90/90 hip lift and reach.
Start on your back and your feet on a wall hips/knees bent
Now exhale slowly through your mouth until your ribs go flat and deflate and your abs go soft and wide instead of tensed and hard. Keep a tiny pause at the end of exhale without straining, then inhale quietly through your nose without letting the ribs pop up, while you breathe reach your arms enough to feel shoulder blades wrap around ribs and you feel a slight stretch.Your neck should be calm and relaxed and your lower back flushed during this.
https://vm.tiktok.com/ZNRL2fSop/
Start on your back and your feet on a wall hips/knees bent
Now exhale slowly through your mouth until your ribs go flat and deflate and your abs go soft and wide instead of tensed and hard. Keep a tiny pause at the end of exhale without straining, then inhale quietly through your nose without letting the ribs pop up, while you breathe reach your arms enough to feel shoulder blades wrap around ribs and you feel a slight stretch.Your neck should be calm and relaxed and your lower back flushed during this.
https://vm.tiktok.com/ZNRL2fSop/
2.next we do a soft anterior chest work a light pec minor doorway stretch don’t over tense don’t overdo it this makes it so the coracoid doesn’t get yanked forward and down all day.
https://vm.tiktok.com/ZNRL24VTn/
This is a good tutorial
3.forearm wall slides
Slide just to beyond shoulder height, ribs quiet , chin slightly tucked at the top and a slight reach so the blades glide
https://vm.tiktok.com/ZNRL2QxnR/
4.lastly finish with scapula push ups elbows straight only shoulder blades move apart and together feel the serratus do the work not the neck
[/SPOILER]
1.open the mid back with thoracic extension over a roller without cranking your lower back
exhale into the extension so the ribs drop even as the mid back opens then inhale into back of ribs
2. train lower trap with cotnrolled prone y raises pause at the top long enough to fel the lower angles of the shoulder baleds tip back
if your neck wants to own it lower the range and go slower
3.reinforce with cable face pulls finishing into a soft overhead y
the blades should rotate up and slightlly out while your ears stay where they are if you shrug it dont count
4.practice wall slides with a tiny lift off near the top
the small lift of teaches posterior tilt and sets up better AC mechanincs
5. add sidelying external roation eith a towel under the elbow so the humeral head stays centered
lightweight smooth tempo youre building cuff endurance not maxing out
6. deep neck flecor nods (basically a clean chin tuck)
you want a long back of the neck and a sliding feeling at the skull base not a jam quiet neck equals cleaner specular motion
exhale into the extension so the ribs drop even as the mid back opens then inhale into back of ribs
2. train lower trap with cotnrolled prone y raises pause at the top long enough to fel the lower angles of the shoulder baleds tip back
if your neck wants to own it lower the range and go slower
3.reinforce with cable face pulls finishing into a soft overhead y
the blades should rotate up and slightlly out while your ears stay where they are if you shrug it dont count
4.practice wall slides with a tiny lift off near the top
the small lift of teaches posterior tilt and sets up better AC mechanincs
5. add sidelying external roation eith a towel under the elbow so the humeral head stays centered
lightweight smooth tempo youre building cuff endurance not maxing out
6. deep neck flecor nods (basically a clean chin tuck)
you want a long back of the neck and a sliding feeling at the skull base not a jam quiet neck equals cleaner specular motion
1. Recovery and anabolism
Even one night of total sleep loss pushes muscle towards a more catabolic, inflammatory state, which isn’t great for remodelling the tissues that hold the shoulder girdle where you want it. Chronic short sleep is linked to loss of muscle mass/function and weaker recovery signalling exactly the opposite of what you want while retraining posture/position
The reset and control drills you’re doing are motor skills.sleep after practice improves consolidation and retention of new motor programs, helping those scapular/rib mechanics stick from day to day conversely, poor sleep blunts consolidation so you keep re learning the same postiotions
2.Autonomic tone stress vs calm
Normal sleep shifts you toward parasympathetic dominance; restriction and deprivation tilt you sympathetic, raising evening cortisol and overall arousal. That state biases neck/upper chest tension and shallow breathing which fights the flatter,calmer clavicle line your chasing. Get the sleep and you lower baseline tone so your drills don’t have to fight a stressed system all day
Everything simplified give yourself minimum 8 hours sleep especially on heavy skill days
Keep evenings parasympathetic:slow nasal breathing or you can do your 90/90 excercise as a pre bed downshift to lower sympathetic tone
Even one night of total sleep loss pushes muscle towards a more catabolic, inflammatory state, which isn’t great for remodelling the tissues that hold the shoulder girdle where you want it. Chronic short sleep is linked to loss of muscle mass/function and weaker recovery signalling exactly the opposite of what you want while retraining posture/position
The reset and control drills you’re doing are motor skills.sleep after practice improves consolidation and retention of new motor programs, helping those scapular/rib mechanics stick from day to day conversely, poor sleep blunts consolidation so you keep re learning the same postiotions
2.Autonomic tone stress vs calm
Normal sleep shifts you toward parasympathetic dominance; restriction and deprivation tilt you sympathetic, raising evening cortisol and overall arousal. That state biases neck/upper chest tension and shallow breathing which fights the flatter,calmer clavicle line your chasing. Get the sleep and you lower baseline tone so your drills don’t have to fight a stressed system all day
Everything simplified give yourself minimum 8 hours sleep especially on heavy skill days
Keep evenings parasympathetic:slow nasal breathing or you can do your 90/90 excercise as a pre bed downshift to lower sympathetic tone
half foam roller the one with the flat bottom
mini loop band
around wrists forearms during wall slides
llong resistance band
this is only for the face pull if you dont have acces to gym but you can also use it for band resisted wall slides
doorframe
towel / block
under elbow for the sidelying ER
mini loop band
around wrists forearms during wall slides
llong resistance band
this is only for the face pull if you dont have acces to gym but you can also use it for band resisted wall slides
doorframe
towel / block
under elbow for the sidelying ER
