In my previous blog on Wednesday, we learned that the subclavius muscle acts as a pivotal point in conjunction with pectoralis minor and teres minor to facilitate shoulder movement . But how do you know if your subclavius is in need of some TLC?
The obvious symptoms may include tenderness or pain below the collarbone, in the upper arm or pain down the forearm into the thumb, forefinger and middle finger. Also, tightness or a restricted feeling of circulation in the arm and hand may be present.
Other common examples that illustrate how the subclavius may be overtaxed are the repetitive forward positions cell phones and computers put our shoulders, arms, thoracic and cervical spines in on a daily basis. Lifting heavy objects with the arms out in front of the body and sleeping on your side with the arm above the head may also tighten the subclavius, leading to a shortened or spasm induced state of the muscle. This can eventually restrict shoulder extension, external rotation and abduction.
So how do you maintain a healthy subclavius?
Yoga Tune Up® Therapy Balls are the perfect self-care product for myofascial release of the subclavius. The Classic size Therapy Balls can work their grip and grab magic along the contours of the collarbone because of their unique size and rubber texture. Applying pressure manually to the area under the collarbone is a great introduction to the subclavius. You can simply roll a therapy ball back and worth with the desired amount of pressure along the collarbone landscape. Also, pinning the therapy ball in place and spinning it clockwise and counterclockwise at different points along the length of the collarbone fluffs up the tissue nicely and enhances circulation. You may have to proceed gingerly at first as this can be a sensitive area, but you will feel your efforts immediately as breathing may feel less restricted.
In addition, you can also try the Yoga Tune Up® exercise Open Sesame in the video clip below. This is a deep chest and shoulder stretch exercise that will work efficiently to target, nourish and awaken muscles that impact shoulder health.
When assessing shoulder girdle function and movement, make sure you look beyond the point of restriction and/or pain to the other pivotal muscles to make sure all are in harmony with one another. Once the smaller stabilizers are doing their job, the larger movers such as the trapezius, latissiums, and pectoralis major can do their jobs as intended – instead of overworking to compensate for the smaller muscles. Getting to know your subclavius could be the difference you knead for pain-free shoulders!