Do you experience pain and tension in your collarbone area? If so, you’re not alone. A lot of people deal with this kind of discomfort. In this blog post, we will discuss some of the best stretches to relieve pain and tension in your collarbone area. We’ll also provide tips on how to perform these stretches correctly. So if you’re looking for relief, keep reading!
Contents
What Is Collarbone?
The collarbone, also known as the clavicle, is a long, slender bone that runs horizontally across the upper chest. It connects the breastbone (sternum) to each shoulder blade (scapula). It is the only bone in the body that lies outside of the musculoskeletal system.
There are a number of reasons why someone might experience pain in their collarbone. Common causes include: Trauma or injury to the area, such as from a fall or car accident, Osteoarthritis, Bone Spurs, Repetitive motions, such as from sports or work Poor posture
While the collarbone is a strong bone, it is susceptible to fractures due to its location near the surface of the skin. A broken collarbone is a common injury, especially in young children and athletes. A grinding sensation when trying to move the arm.
Collarbone pain is often caused by an injury or overuse of the bone and surrounding muscles. However, other conditions, such as arthritis or poor posture, can also lead to pain in this area.
What Are the Best Collarbone Stretches?
There are several stretches and exercises that can help relieve pain and tension in the collarbone area. They are as follows:
Doorway Stretch
This stretch is done by standing in a doorway with your arms out to the sides and your hands gripping the door frame. Next, lean forward until you feel a stretch in the front of your shoulders and chest. Hold this position for 30 seconds and then repeat 2-3 times.
Pectoralis Minor Stretch
This stretch is done by standing with your back against a wall and your arms out to the sides at shoulder level. Next, press your palms against the wall and lean forward until you feel a stretch in the front of your chest. Hold this position for 30 seconds and then repeat 2-3 times.
Levator Scapulae Stretch
This stretch is done by sitting up tall in a chair with your shoulders back and down. Next, reach your right arm up overhead and place your left hand on your right elbow. Gently pull your right elbow down and to the left until you feel a stretch in the side of your neck. Hold this position for 30 seconds and then repeat on the other side.
Rhomboid Stretch
This stretch is done by standing with your feet shoulder-width apart and your arms out to the sides at shoulder level. Next, clasp your hands together in front of you and round your back until you feel a stretch in between your shoulder blades. Hold this position for 30 seconds and then repeat 2-3 times.
Anterior Capsule Stretch
This stretch is done by standing with your feet shoulder-width apart and your arms out to the sides at shoulder level. Next, clasp your hands together in front of you and raise them up overhead. Gently pull your elbows down and back until you feel a stretch in the front of your shoulders. Hold this position for 30 seconds and then repeat 2-3 times.
If you experience pain or discomfort during any of these stretches, stop and consult your doctor or physical therapist. These stretches should only be done as part of a comprehensive rehabilitation program prescribed by a healthcare professional.
Tips
There are various Tips while performing exercises. They are as follows:
- Always perform the stretches with gentle movements. Do not jerk or bounce while stretching as this can lead to muscle strain.
- Breathe normally while performing the stretches: inhale through the nose and exhale through the mouth. Never hold your breath while stretching.
- Perform the stretches slowly and gradually increase the range of motion as you become more flexible. Focus on the stretch and try to relax the muscles being stretched.
- Hold each stretch for at least 15 to 30 seconds.
- Repeat each stretch 2 to 3 times.
- Perform the stretches on both sides of the body equally.
You can also do these things to relieve collarbone pain. These are:
1. Start by gently massaging the area around your collarbone. This will help to loosen up any knots or tension that may be causing pain.
2. Apply pressure to the muscles on either side of your collarbone using your fingers.
3. Gently pull your head forward and down, stretching the muscles in the front of your neck.
4. Reach your arm across your body and grab the opposite shoulder. Gently pull the shoulder forward and down, stretching the muscles in your upper back.
5. Repeat these stretches several times per day to help relieve pain and tension in the muscles around your collarbone.
Thus, these are some of the best collarbone stretches which can help you get rid of pain and tension. Try them out and see for yourself!
Conclusion
It may be concluded that collarbone stretches are a great way to relieve pain and tension in the shoulders and neck. They can also help improve the range of motion and flexibility in these areas. As with any stretching routine, it is important to warm up before beginning the stretches and to cool down afterward. It is also important to listen to your body and stop if you feel any pain. Remember to breathe deeply and slowly throughout the stretches.
Physical Therapy help patients recover from pain. If you’re experiencing Back pain, Shoulder pain, Knee pain, Neck pain, Elbow pain, Hip pain, or Arthritis pain, a physical therapist at MantraCare can help: Book a physiotherapy session.
