Are your clavicles where they should be for pain-free movement? How fascia-focused stretching can get them back in line.

What do clavicles do?

We commonly refer to clavicles as collar bones. The clavicle bones are the two long, thin bones beneath your shoulders on the front of your body. You can easily feel them with your fingertips. The clavicles connect the sternum (breastbone) to each scapula (shoulder blade). They are far more important than you might think. Five muscles (pectoralis major, sternocleidomastoid, subclavius, deltoid, and trapezius) attach to each clavicle, supporting complex three-dimensional motion. The clavicles and the attached muscles supply the support and motions required for complex shoulder and arm function.

If one or both of your clavicles are not in proper alignment, your shoulders and arms are likely unable to achieve their full range of motion. This misalignment will likely lead to an injury or pain that seems to come out of nowhere.

Angled Clavicles Means Tight Fascia

Why might one or both clavicles be out of alignment? This is most likely due to tight muscles or fascia. Tightness is often a result of:

• Past injuries (accidents, falls, surgeries, etc.)
• Repetitive movements (Computer or device use, hobbies, chores, etc.)
• Chronic poor posture
• Any combination of these

So, how do you know if you are at risk? Look in a mirror or have someone photograph you with your clavicles in full view. If your clavicles don’t appear to be horizontal or near parallel with the ground, you likely have some tightness pulling your clavicles out of alignment.

The more angled one or more clavicle is, the more out of alignment it is. It is far more common for the slope of the clavicle to be lower toward the center of your body and higher on the shoulder side. You may also have one or both clavicles out of alignment from front to back as well. If your shoulders are slouched, the shoulder end of the clavicle may be farther forward than the other side.

In the photo above, the model has very horizontal, well-aligned clavicles.  The model below has very angled clavicles.  This position may indicate an imbalance of tension in her muscles and fascia.  The third model at the end of this article has her shoulders pulled up and forward, creating both a slope and a forward position of the clavicle.  This is a very unhealthy position.  Hopefully, this was just a pose for the camera and not the permanent position of her clavicles! 

Another clue to look for in the mirror is to notice where your arms hang in relation to your body. When everything is in good alignment, the tip of your middle finger should be able to feel the side seam of your pants. (Lower body alignment may also affect this, but we’ll stick with the clavicles for now.) If your arms hang forward from your body, the muscles and fascia around your clavicles are probably very tight.

Stretching the Fascia

Here’s what you can do if your clavicles are not in the best possible alignment. Notice what muscles you need to engage to exaggerate the angle of your clavicles. The upper trapezius muscles pull the shoulder end of the clavicle up, and the pectoralis pulls it forward. Lengthening these two muscles is a great place to start. You can start by doing this shoulder stretch. When stretching to address tightness in the fascia, go slow, be gentle, and hold the stretch for at least a minute or two.

Regularly taking your muscles and joints through their full range of motion is another way to keep your body healthy. This helps to maintain range of motion, muscle balance, and good blood supply to the area of the body you are moving. Paint the Bubble exercise is a fun and simple exercise you can do anywhere. This will take your shoulders through their full range of motion. Notice how your shoulders feel before and after this exercise. You will be amazed that you can actually feel a difference!

Keeping Your Clavicles in Alignment (Along with the Rest of Your Body)

Hopefully, by now, you have a good idea of your clavicle alignment and have tried some fascia-focused stretching for yourself. While stress and tension are a part of everyday life, we don’t have to let it take over our bodies. Practicing good posture and mindful stretching are easy ways to keep your body pain-free.

Want to learn more about posture? Check out my Posture Course and start feeling better today.

Looking for some simple ways to incorporate movement into your daily life? Check out my Move Better Feel Better Course.

Do you have some tension you need to chase away? Check out my course on Myofascial Self-Treatment.

Updated January 23, 2024