before i start im going to say this is fully natural
as we all know clavicle length is practically fixed after growth plates of clavicle close typically by 25 the bone can no longer elongate this condition led to the widespread belief that shoulder width and clavicle position are unchangable after puberty
however that dosent mean we cant move them without surgery obv
whiule the clavicle length is fixed its resting angle , tilt and prominence are highly adaptable bec ause the c;avicle is not a rigidly fixed bone it acts as a strut between the sternum and scapula sspended and stabalised by dynammic structures such as the rib cage thoracic spine and surrounding muscles anf fascia this means its position is a product of the structures it connects to and those can be remodeled
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 the clavicle out of alignment
3. muscle or fascial tone (dont read that as facial)
chronically shortened or overactive muscles such as the subclavius pectoralis minor sternocleidomastoid and upper traps can elevate or tilt the clavicle dysfunctional position at the same time muscles that anchor or depress the clavicle like the lower traps the lats and even 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 dtermines where the clavicle rests at baseline
through proper breathing drills postural realignment techniques scapular stabalisation and fascial release the clavicle can be gradually reposistioned the result is often a flatter lower and more posteriorly rotated clavicle at rest leading to a visibly wider more squared upper body these changes are slow but cumalative similar to how poor posture can disrot bone positioning for years but reveresed intentionally
the clavicle can elevate/depress protract/retract and axially rotate becuase the SC joint lets the inner end glide witht the sternum and the AC joint lets the outer end follow the scapula if your sternum is living high and your ribs are flared the inner ned rides up and forward if your scapula rests tipper forward and down the outer end follows into a pointy angled line none of this is permanent it can change
3 things to look forwards
1 youre resetting the thorax
2 fixing scapula
3 muscle and fascial tone
1 ribcage orientatiion
big rib flare and lifted sternum make the collarbones look sharp
2 scapular mechanics
a scapula that can upwardly rotate posteriorly tilt and slightly externally rotate with a little protraction sets the AC end in a better place#
3muscle and fascial tone
front side tethers (pec minor subclavius scalenes) and top side hikers (upper trap) often hold the the girdle up and forward the late arrivals are usually serratus anterior lower/mid trap teres maor deep neck flexors and mid thoracic extensors turn the overactive ones down turn the underactive ones up and the clavicle basline shifts
this is how to do it and you need to do it every day
breathing excercise number 1 helps your core control and overlall breathing which helps with everything dont underestimate the priority of this
1 start with a 90/90 hip lift and reach on your back feet on a wall or box hips and knees bent
2 exhale slowly through mouth until ribs actually drop and abs get soft and wide rather than braced and hard keep a tiny pause at the end of exhale without straining then inhale quietly through nose without popping ribs back up
3 while you breath reach your arms just enough to feel the shoulder blades wrap around ribs you should feel the side ribs working
4 your neck should be calm and your lower backmust be flushed on the fournd at all times
2. follow this with a soft anteroir chest work
a light pec minor doorway stretch
dont go crazy hard this makes it so the coracoid stops getting yanked forward and down all day
if you feel stuck high at the top of the shoulder do a gentle first rib decompression lie with a folded towel under upper trap area and breathe no forcing no digging the goal here is to reduce the upward bias not to bully the area
3 stand up for forearm wall slides
slide to just beyond shoulder height ribs quiet chin gently tucked
at the top add a slight reach so the blades glide don not let your ears rise quality beats height
finish with scapula push ups
elbows straight only shoulder blaeds move apart and together feel the serratus dp the work not your neck
these next ones you can do 3-4 days a week
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
equipment you will need
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
make sure your sleeping minimum 8 hours especially on heavy skill days overhead control work pracitce then sleep this timing favours consolidation
keep evenings parasympathetic
slow nasal breathing 4-6 breaths a min or your 90/90 exhale rwach as pre bed downshift to lower sympathetic tone
i hope everyone understands this
if you want to ascend frame (clavicle and posture) you should be doing these consistently
as we all know clavicle length is practically fixed after growth plates of clavicle close typically by 25 the bone can no longer elongate this condition led to the widespread belief that shoulder width and clavicle position are unchangable after puberty
however that dosent mean we cant move them without surgery obv
whiule the clavicle length is fixed its resting angle , tilt and prominence are highly adaptable bec ause the c;avicle is not a rigidly fixed bone it acts as a strut between the sternum and scapula sspended and stabalised by dynammic structures such as the rib cage thoracic spine and surrounding muscles anf fascia this means its position is a product of the structures it connects to and those can be remodeled
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 the clavicle out of alignment
3. muscle or fascial tone (dont read that as facial)
chronically shortened or overactive muscles such as the subclavius pectoralis minor sternocleidomastoid and upper traps can elevate or tilt the clavicle dysfunctional position at the same time muscles that anchor or depress the clavicle like the lower traps the lats and even 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 dtermines where the clavicle rests at baseline
through proper breathing drills postural realignment techniques scapular stabalisation and fascial release the clavicle can be gradually reposistioned the result is often a flatter lower and more posteriorly rotated clavicle at rest leading to a visibly wider more squared upper body these changes are slow but cumalative similar to how poor posture can disrot bone positioning for years but reveresed intentionally
the clavicle can elevate/depress protract/retract and axially rotate becuase the SC joint lets the inner end glide witht the sternum and the AC joint lets the outer end follow the scapula if your sternum is living high and your ribs are flared the inner ned rides up and forward if your scapula rests tipper forward and down the outer end follows into a pointy angled line none of this is permanent it can change
3 things to look forwards
1 youre resetting the thorax
2 fixing scapula
3 muscle and fascial tone
1 ribcage orientatiion
big rib flare and lifted sternum make the collarbones look sharp
2 scapular mechanics
a scapula that can upwardly rotate posteriorly tilt and slightly externally rotate with a little protraction sets the AC end in a better place#
3muscle and fascial tone
front side tethers (pec minor subclavius scalenes) and top side hikers (upper trap) often hold the the girdle up and forward the late arrivals are usually serratus anterior lower/mid trap teres maor deep neck flexors and mid thoracic extensors turn the overactive ones down turn the underactive ones up and the clavicle basline shifts
this is how to do it and you need to do it every day
breathing excercise number 1 helps your core control and overlall breathing which helps with everything dont underestimate the priority of this
1 start with a 90/90 hip lift and reach on your back feet on a wall or box hips and knees bent
2 exhale slowly through mouth until ribs actually drop and abs get soft and wide rather than braced and hard keep a tiny pause at the end of exhale without straining then inhale quietly through nose without popping ribs back up
3 while you breath reach your arms just enough to feel the shoulder blades wrap around ribs you should feel the side ribs working
4 your neck should be calm and your lower backmust be flushed on the fournd at all times
2. follow this with a soft anteroir chest work
a light pec minor doorway stretch
dont go crazy hard this makes it so the coracoid stops getting yanked forward and down all day
if you feel stuck high at the top of the shoulder do a gentle first rib decompression lie with a folded towel under upper trap area and breathe no forcing no digging the goal here is to reduce the upward bias not to bully the area
3 stand up for forearm wall slides
slide to just beyond shoulder height ribs quiet chin gently tucked
at the top add a slight reach so the blades glide don not let your ears rise quality beats height
finish with scapula push ups
elbows straight only shoulder blaeds move apart and together feel the serratus dp the work not your neck
these next ones you can do 3-4 days a week
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
equipment you will need
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
make sure your sleeping minimum 8 hours especially on heavy skill days overhead control work pracitce then sleep this timing favours consolidation
keep evenings parasympathetic
slow nasal breathing 4-6 breaths a min or your 90/90 exhale rwach as pre bed downshift to lower sympathetic tone
i hope everyone understands this
if you want to ascend frame (clavicle and posture) you should be doing these consistently
