How to make your collarbones more visible: collarbone contouring

Reading time: 6 minutes. Published 07/26/2019 Updated 07/26/2019

The dream of every representative of the fair sex is to have a miniature, chiseled figure. Graceful shoulders with protruding collarbones, a thin waist and elastic hips indicate that the woman plays sports and takes care of herself. This cannot go unnoticed by members of the opposite sex. Exercises for working out the hips and abdominal muscles are known to almost everyone, but how to lose weight in the shoulders is not entirely clear. You can highlight your collarbones not only with the help of physical exercises. Additionally, you need to include proper nutrition, massage and cosmetic procedures.

Exercises to strengthen the sternoclavicular mastoid muscle

Elbow rotation

If you regularly and technically perform exercises aimed at working the muscles of the shoulders and chest, you can highlight your collarbones and make them more attractive. To achieve your desired goal, you should include a few simple exercises in your workout.

Exercises to work the muscles of the mammary glands and neck

If a woman has not previously exercised, in order to avoid injury, it is recommended to start with light exercises. For beginners, the following manipulations are preferable:

• Elbow rotation. Place your hands on your shoulders and begin to rotate your elbows, describing large circles. It is important to keep your back straight while performing. Do 2-3 approaches, 10-15 repetitions each time. Shoulder rotation
• Chest lift. Sit on the floor with your legs crossed. Raise your shoulders until your collarbones begin to stand out. Stay in this position for 5-10 seconds. Repeat the first time no more than 8-10 times.
• Shoulder rotation. Stand up straight, make sure that your back does not bend anywhere, and your arms should be pressed to your body. The goal is to rotate the shoulders back. At first, do no more than 15 rotations. Then repeat the rotations, but only forward.

At the initial stage of training, it is strongly recommended not to strain your body too much, as this is fraught with injuries and painful sensations after exercise. All loads should be increased gradually.

Advanced workout

To complicate the exercises, you can use dumbbells and a gymnastic band.

To achieve visible results, and not just keep the body in good shape, you need to increase the load and alternate between different exercises. Some exercises are performed using sports equipment, such as dumbbells, elastic bands and expanders. The dumbbell weight in the first week of training should be no more than 1 kg.

• You can do the first three exercises from the previous section, but make it more difficult with dumbbells. This will effectively warm up the muscle fibers of the mammary glands and shoulders.
• Push ups. Lie down and slowly lower yourself without touching the floor with your chest. Next, you need to slowly rise until you return to the starting position. The number of repetitions is no more than 15-20 times. Push-up technique
• Exercise "butterfly". Stand straight and place your feet shoulder-width apart. Take dumbbells and bend your elbows. Hold weights in front of you near your chest. Move your elbows back toward your back so that you feel the muscles in your back contract and those on your chest stretch.
• Flying dumbbells. Stand straight and place your feet shoulder-width apart. Take dumbbells in your hands and slowly lift them to your sides so that your body resembles the letter “T”. Then slowly lower down until you return to the starting position. Do no more than 12 repetitions.

Yoga will help keep your body toned

It is also worth paying attention to general strengthening exercises. The best types of physical activity to keep your body in good shape:

• cardio exercises;
• morning or evening jogging;
• yoga;
• fast walk;
• jumping rope;
• swimming.

The optimal frequency of training is no more than 4-5 times a week.

Method No. 3. Makeup

This method will help you quickly “highlight” your collarbones! To do this you will need the following tools:

• bronzer (one tone darker than your skin);
• highlighter (without glitter);
• powder brushes.

© jacoblund/iStock
Step 1. Raise your shoulders until your collarbones are clearly visible. Keep them up. Step 2. Take a little bronzer with your brush and apply it into the hollows of your collarbones and between your collarbones. Make sure that the amount of product is even on both sides. Step 3: Lower your shoulders. Using a small powder brush, apply highlighter to your collarbones. Try not to mix bronzer with highlighter! Step 4: Raise your shoulders again and see if you need more bronzer or highlighter. Also, check that you haven't applied too much. It shouldn't look too artificial.

Of course, if you urgently need to emphasize beautiful collarbones, you should use the third method. For example, if you chose an off-the-shoulder dress for an important event. Just be very careful when applying this makeup - it should look as natural as possible. But how can you make your collarbones clearly visible even on the beach or in the pool? The best option, of course, is sports! Exercises will make your collarbones visible regardless of the weather, clothing and time of year.

Additional ways to make protruding collarbones

In order for your collarbones to be visible and your body to look attractive in general, you need to adhere to a healthy lifestyle.

Nutrition

To become the owner of a thin and graceful neck, it is important to follow a balanced diet. Basic recommendations:

• Enrich your daily diet with lean meats, fresh vegetables and fruits, whole grains and dairy products.
• Meals should be fractional, you need to eat small portions. The optimal frequency of meals is at intervals of 3 hours.
• Fatty foods cannot be completely excluded; saturated and polyunsaturated acids are extremely important for a woman’s body. In the first case, it is simply enough to monitor the amount of food consumed.

It is recommended to eat from small plates. A plate completely filled with food will create the feeling that the portion is sufficient to satiate you.

Drinking regime

Water is vital for optimal functioning of the body. A sufficient amount of purified water keeps the skin hydrated and prevents dehydration and premature aging. Liquid plays a major role in removing poisonous substances from the body - toxins, waste, heavy metal compounds, and if it is deficient, the body almost completely loses the ability to lose weight.

It is also important to study the composition of the drinks and juices you consume. Drinks without sweeteners should be a priority. It is better to give preference to fresh vegetables and fruits rather than juices.

You should refrain from drinking drinks that can lead to dehydration, such as various energy drinks, coffee and alcohol.

Massage and beauty treatments

Actively affecting the skin at the cellular level, honey components dissolve cellulite fibrous capsules

To speed up and consolidate the desired result, it is recommended to do a honey wrap with cling film, mud masks with a high concentration of minerals in the composition and do a high-quality massage or self-massage of problem areas. Excellent results can also be achieved by regularly taking a contrast shower. The combination of cold and hot water helps to normalize and increase blood circulation, due to which fat accumulations are broken down faster.

Cleansing the body

Regular cleansing of toxic substances will have a beneficial effect on a person’s well-being and will make the body more toned, the skin radiant and healthy, and the collarbones more visible. Enemas made from decoctions of medicinal herbs, especially chamomile, as well as special cleansing teas, are excellent for this.

Once a week, it is recommended to arrange fasting days for yourself, which allow the organs of the digestive tract to fully rest from digesting heavy foods. To normalize bowel movements, it is better to enrich the diet with fresh vegetables and fruits.

For transformation, it is important to work on your psychological state. From time to time you need to allow yourself to be weak and defenseless, and not pull everything on yourself and rely solely on your own strength. Regular repetition and sincere belief in positive affirmations will also make a good contribution.

How to highlight cheekbones - tips for choosing cosmetics

Any girl dreams of creating an ideal image with the help of cosmetics, emphasizing the oval shape and placing accents correctly. Makeup on your cheekbones will help make them more expressive and tall, and your facial features chiseled.

What makes cheekbones stand out?

To highlight cheekbones with makeup and create the ideal facial contour, it is important to choose the right cosmetics that lighten or darken certain areas of the skin. It is important to determine the type of face; the technique of applying cosmetics depends on its shape. The most common cosmetic products for highlighting cheekbones include:

Using blush you can create a natural look, without rough lines or transitions. Two tones are used for this - dark and light. Light-colored blush should be applied in a straight line on the cheekbone, dark blush should be applied in the hollow under the cheekbones, thereby creating the effect of a falling shadow.

Using a highlighter, you can make the oval of your face more expressive. You can use a product of one tone, distributing it on the convex parts of the skin where the light usually falls. This creates a shadow effect under the cheekbones.

Bronzer is applied into the hollows under the cheekbones, making the cheeks appear smaller and the face appear more refined.

With this product you can not only hide skin imperfections, but also create emphasized cheekbones. To do this, dark concealer is mixed with moisturizer and applied to the hollows under the cheekbones. The product must be thoroughly shaded to avoid creating a bright spot.

To create perfect cheekbones, you will also need brushes and a sponge for high-quality shading. Each cosmetic product requires a special brush.

Face types and contouring

Any technique for applying cosmetics must be used taking into account the appearance and type of face.

For those with round and oval faces, bronzers and blushes should be applied directly under the cheekbones. This will make your cheeks appear less plump and round, and your face will become more expressive.

This technique is not suitable for triangular and elongated shapes. It is better to apply bronzers and concealers to the temple area, thereby making the forehead narrower.

In order for highlighted cheekbones to look natural, you must follow the following rules:

• Corrective agents are applied to prepared skin. First apply moisturizer or foundation to your face.
• Cosmetic products should be a couple of shades darker than your natural skin color.
• All highlighting of certain areas of the face does not use glitter products.
• Finished makeup should be set with powder.
• The cheek area is not highlighted with bright blush.
• Dark-colored foundations are not recommended for use instead of corrective products.

The first attempt to highlight the cheekbones may be unsuccessful, so before an important event you need to practice several times. To highlight your cheekbones in evening makeup, you can use shimmer; it will add a slight glow and attract the attention of others.

How to make your collarbones visible: 3 life hacks and methods

© Deagreez/iStock

The collarbones are also called the bones of beauty, because they create a beautiful outline of the body, and not only in women! Some people naturally have them, others need to emphasize them. How to make your collarbones very visible? Three life hacks from WikiHow will help you!

Are your collarbones not naturally prominent? These tips will help highlight them!

Exercise can really help you make your collarbones more attractive and prominent. If you are already actively involved in sports, add a few new exercises to your sports “menu”! If not, start from the first point.

To make your collarbones stand out, you need to train your entire body. Moreover, it is advisable to do this regularly. This will remove excess fat and tone the whole body. An overweight person may not have prominent collarbones. In addition to exercise, you also need to watch your diet and drinking regime!

© microgen/iStock

The best types of physical activity for general tone:

• morning and evening jogging;
• run;
• fast walk;
• swimming;
• jumping rope;
• yoga;
• cardio exercises.

Regularly perform exercises targeting the muscles of the chest and neck. If you are still far from sports, start with light exercises to avoid injury. The following exercises are suitable for beginners:

• Chest lift. Sit on the floor with your legs crossed. Raise your shoulders until your collarbones stand out. Hold this position for 5 seconds, then relax. Repeat 8-10 times.
• Shoulder rotations. Rotate your shoulders back. Hands should be pressed to the body. Do 10-15 rotations. Then repeat the same thing, only roll your shoulders forward.
• Elbow rotations. Place your hands on your shoulders. Rotate your elbows in large circles. Keep your back straight. Rotate your elbows 10-15 times.

Do you want to achieve good results in training any part of the body? Then remember that the load needs to be gradually increased. Some of these exercises are performed with dumbbells. The first week you can exercise with a weight of 1 kg.

• To begin, repeat the three beginner-level exercises described above, but with dumbbells. This will warm up your shoulder and chest muscles.
• Push ups. Take a plank pose. Slowly lower yourself to the floor without touching your chest. Also slowly rise to the starting position. Repeat 15-20 times. If you find it difficult to do push-ups, try the lighter version. Place your hands and knees on the floor, and raise and cross your shins.

© CokaPoka/iStock

• Twisting. Lie on your back and place your hands behind your back. Bend your knees, lift yourself up and reach your head towards your knees. Hold the maximum tension for a second, then slowly relax. Repeat 10 times. You can also do side crunches - lifting your body towards your knees and turning it to the sides.
• Flying dumbbells. Stand straight, feet shoulder-width apart. Take dumbbells in your hands. Slowly raise your arms to your sides so that your body resembles the letter "T". Then, slowly lower your arms down. Do 12-15 reps.
• Butterfly. Take the same position as in the previous exercise. Take dumbbells in your hands with your elbows bent. Hold dumbbells in front of you near your chest. Move your elbows back toward your back so that you feel the muscles in your back contract and those in your chest and shoulders stretch.

Method No. 2. Yoga and massage

How to make your collarbones more visible with yoga and massage? Do simple asanas. Ideally, they should be performed after the main exercises in order to effectively relax the muscles after training. Massage can also help in this matter.

Yoga exercises for collarbones

• Deep breath . Take a deep breath so that your chest rises and your collarbones stand out. Hold this position for 5 seconds, then exhale slowly, lowering your shoulders. Repeat 5 times.

© macarosha/iStock

• Lean forward . Raise your arms and interlace your fingers with your palms facing the ceiling. Stretch your arms up and lean forward slightly. Hold the bend for 10 seconds and relax.
• Elbows. Raise your right arm up and bend it at the elbow. The elbow should “look” at the ceiling, and the palm should lie on the back. With the palm of your other hand, grab your bent elbow and press it lightly. Hold this for a few seconds, then relax and lower your arms. Repeat, alternating hands.

Relaxing massage

It is very important to relax your collarbone muscles after each workout. By the way, a massage will not only relax you, but also increase the visibility of your collarbones.

© Julianna Nazarevska/iStock

Apply the cream to your collarbones. Place your index fingers above your collarbones and your middle fingers below. Gently massage your collarbones, rubbing in the cream. The fingers should move above and below the collarbones along them. This massage can also be done with a special massager.

How to make your collarbones more visible

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Prominent collarbones are believed to make a person more attractive. If you don't own them, but would like to change that, there are some tips to help you do so. First of all, you need to eat right and exercise to become slimmer. You can also highlight your collarbones with makeup. However, remember that, unfortunately, such a feature as expressive collarbones is not inherent in everyone due to their physique.

Play sports

1. 1

   Do regular cardio exercises to burn calories. The more calories you burn each day, the faster you will lose weight (assuming you eat right). Over time, your collarbones will become more expressive. Try to do at least 30 minutes of cardio a day, 5 days a week. The following exercises can be included in your cardio training program:[1]

   Read also:  How to put the sacrum in place at home: exercises and therapeutic exercises
   • run;

   fast walk;

2. swimming;
3. jumping rope;
4. a ride on the bicycle.
5. 2

   Do strength exercises to develop your arms and shoulders. The more developed your muscles in the upper body are, the more prominent your collarbones will look. In addition, strength training helps you lose excess weight faster by speeding up your metabolism while your body is at rest. Try the following strength exercises:[2]

   • push ups;

   shrugs;

6. dumbbell overhead press;
7. circular rotations of the shoulders.

Tip: Exercises for stretching the muscles of the chest and arms also contribute to a fit and slender body. In general, stretching should be done after every workout. This helps relieve the feeling of muscle stiffness and generally develops flexibility. At the end of each strength training session, take 5 minutes to do a few stretches.

8. 3

   Do high-intensity interval training to speed up your weight loss process. High-intensity interval training burns a lot of calories. Try adding 1-2 such workouts to your cardio workouts throughout the week. This will increase the number of calories you burn and help you lose weight faster.[3]

   • For a basic interval workout, alternate between 3 minutes of running and 3 minutes of walking. Do this cycle 4-5 times. In one such workout you will burn a lot of calories.

   Before starting your workout, be sure to walk for 5 minutes as a warm-up. After finishing your workout, walk for 5 minutes to cool down and do some stretching exercises.

Emphasize your collarbones with makeup

1. 1

   Before applying makeup, moisturize your chest, neck and shoulder areas. Apply a generous amount of moisturizing lotion to your chest and neck using your hands. It's better to do this in the morning after you have washed your face. After applying the moisturizer, the skin on your chest and neck will have a radiant glow. Spread the lotion over your skin and rub it in until it is completely absorbed.[4]

   Tip: Apply lotion immediately after taking a bath. This way it will be better absorbed into the skin.

2. 2

   Apply foundation or foundation to even out the skin tone on your chest. If the skin color on your chest is darker in some places, for example due to an uneven tan, you need to even it out using a makeup base or foundation. Apply a layer of foundation or foundation evenly to your chest and neck using a makeup brush or sponge. Then spread the foundation with a brush or sponge over the chest and neck until the color is uniform.[5]

   • The color of your makeup base should be as close as possible to your skin color.
3. 3

   Apply bronzer around your collarbones and in the hollows above them. Take a large fluffy foundation brush and apply bronzer under both collarbones. Do not apply the product over the entire surface of the chest. Apply it first under one collarbone, then under the other. Next, apply bronzer with a brush to the hollows above your collarbones. This will make your collarbones look more prominent.[6]

   • Try to smooth out the transition between bronzer and foundation to make your skin tone look more natural. Dust the brush off the bronzer, then work it around the edges of the bronzer to even out the color.
4. 4

   Apply highlighter to your collarbones. To complete your makeup application, apply highlighter to both collarbones. You can use either liquid or dry highlighter. Apply highlighter with your fingers or a makeup brush. This will give your collarbones a more radiant appearance and be more visible.[7]

   • Use a highlighter that is 2-3 shades lighter than your skin color.

Eat right

1. 1

   If you want to lose weight, set yourself an achievable goal. You may need to lose weight to make your collarbones more visible. Don't think about how much you would ideally weigh. It will be easier to stick to a weight loss program if you set yourself a short-term goal of losing a small amount of pounds. Determine how many pounds you want to lose and set a deadline for completing this goal.[8]

   • Let's say your ultimate goal is to lose 20 kg. Don't think about her now. Focus better on losing, for example, 2 kilograms in 1 month. This goal is much more achievable.

   Before you start losing weight, consult your doctor. He will tell you what your optimal weight should be. This way you can avoid health problems.

2. 2

   Include healthy foods in your diet. The most important part of losing weight is switching to a healthy diet and reducing the number of calories you consume. Choose the most suitable diet for yourself. Do not go on crash diets that promise quick weight loss, as they may only provide temporary results and may be hazardous to your health.[9]

   • Start by including fruits, vegetables, whole grains and lean protein in your diet. This food is very satisfying and nutritious. By consuming it, you can reduce the number of calories entering your body.

   Track your calorie intake using an app on your phone, such as MyFitnessPal. It will clearly show which foods come from too many calories and give recommendations on how to reduce their amount.

3. Aim for a 500-1000 calorie deficit per week to consistently lose up to 1 kg per week.
4. 3

   Limit your consumption of processed foods. These foods are high in calories and fat but low in nutrients. If you want to lose weight, avoid these foods. It will make you feel hungry and you will want to eat more. Replace processed and fast foods with healthy foods.[10]

   • If you often eat at fast food establishments in between work or school, take a healthy lunch from home with you so you don't have to snack on junk food.
5. 4

   Drink water to keep your body hydrated and avoid empty calories. Water contains no calories, and the body needs plenty of water to function properly. Water also promotes weight loss. Drinking water throughout the day reduces the feeling of hunger, which will help you avoid overeating. Avoid drinking sugary drinks such as Coca-Cola, sweet tea and juices. They add extra calories without providing much nutritional benefit.[11]

   • The amount of water you drink per day can be unlimited. Drink water as soon as you feel thirsty.

   If you are bored with plain water, add a slice of lemon, a few fresh berries or a slice of cucumber.

Fun fact: Water promotes healthy glowing skin, making your collarbones even more visible.

Mistakes people make when contouring their breasts

Concealer shades that are too dark look sloppy.
It is not recommended to use collarbone contouring on a daily basis. It is better to leave this technique for a more suitable occasion. This is one of the most important mistakes when highlighting the collarbones. It is also worth considering some nuances.

1. If you use concealer, don't choose ones that match your skin tone.
2. Don't forget about powder. The dry product perfectly tints unnecessary strokes.
3. Too dark shades will be unnecessary if you do not plan to create an artificial tan.
4. Shading should always be done efficiently. Some remaining elements can spoil the attractiveness of the collarbones.

All contouring products should be chosen carefully. It is important that the materials are soft and hypoallergenic. These points and adherence to chest makeup tactics will allow you to make your collarbones protrude quickly and without consequences.

Proper nutrition is the key to a slim figure

According to the laws of physics, to reduce mass you need to spend more energy than you consume. It's the same with the human body. Successful weight loss begins with reducing the number of calories you consume per day. Eliminate flour from your diet (if you still can’t do without bread, then let it be made from wholemeal flour), sweets, chips and soda.

Dried fruits, which should be kept on hand, and green tea with honey will help fight hunger. If you don’t want to break down again, don’t buy food on an empty stomach. To prevent the lost weight from returning “with interest,” the number of calories consumed per day during the diet should not be less than 1200

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The psychological side of losing weight in the shoulders

Broad shoulders are a feature of the male, not the female body. Most often, women have full shoulders, who are used to carrying everything on their shoulders, always help everyone and are used to relying only on themselves. Allow yourself to be weak and defenseless for a little while. Allow your loved ones to take care of you. Learn to politely refuse when necessary. You don't need the extra burden of other people's problems. Try to spend a little more time on yourself, because correct thinking is the first step towards your goal.

What hairstyle can highlight the beauty of girls' collarbones?

Girls' collarbones can be emphasized not only with clothes, but also by experimenting with different haircuts and hairstyles. Photos of such images can be seen below.

If desired, hair of any length can be styled so that it highlights the neck, shoulders and décolleté:

Head stretch

After a clavicle tear, the immobilization or surgery that entails involves rest, which can cause shoulder stiffness. So, the most suitable way to relieve the pain caused by lack of movement in this area of ​​the body is with a few stretches for the shoulders and collarbone:

1. Face up and, with your arms extended along your body, turn the arm corresponding to the arm with the broken collarbone, palm facing up.
2. Slowly move your arm until your shoulder is as close to your head as possible.
3. To better visualize this, imagine that your hand is like the hand of a watch, moving laterally from 6 (starting position) to 12 (ending position).
4. The hand may not reach its maximum stretch point in the first few days, but this is normal.
5. When you reach the final position, wait about 10 seconds and bring your hand back to the starting position. Then repeat the movement, but with your palm down.

This exercise can be performed daily for about 5 minutes, although the time may increase as you regain mobility and flexibility.

Delbe rings

Designs and devices for holding matched bone fragments differ in the degree of possible fixation. Traditional plaster is considered the toughest. For some patients, especially after 50 years, the use of plaster is not advisable, because such fixation is fraught with manifestations of arthrosis. When applying bandages, the patient feels severe pain, so local anesthesia is required.

Delbe rings for clavicle fractures are used in conservative treatment. To make it, cotton wool is used, wrapped in gauze and rolled into two rings. Their diameter is slightly larger than the circumference of the shoulder. The device is put on the hands, secured in the armpit, and loosely tied together on the back using a rubber tube. The resulting position of the limbs makes it possible to preserve the fixed bone fragments in the correct position.

Exercise therapy - Therapeutic gymnastics

Clavicle fractures are quite common; approximately 5% of all fractures are clavicle fractures. This fracture occurs either as a result of direct violence, which causes a fracture anywhere in the collarbone, or when falling on the side or with a bent arm, or as a result of falling on a straight arm, in which case, as a rule, the collarbone breaks in the middle third of its length. When the clavicle is fractured, its configuration changes greatly, and the fracture site becomes so noticeable due to the thinness of the skin present here that it is possible to diagnose the nature of the damage without much difficulty. If the integrity of the clavicle is broken at its ends, then the displacement of fragments is significantly less. In this case, the nature of the damage can be judged by swelling and pain when pressing on the injury site. In any case, when the clavicle is fractured, its function is significantly impaired - it becomes impossible to actively raise the arm completely. On average, after four weeks, the fragments heal, and at the site of the fracture, a thickening of greater or lesser size occurs. Treatment, as a rule, takes place without surgery (although there are exceptions). In order to bring the fragments into the correct position, it is necessary to move the shoulders back and up, then to keep them in this position, the victim is given a rather complex bandage. Some of these bandages, despite the fact that they do not provide complete immobility of the reduced fragments, are very beneficial because they enable the patient to do a number of necessary physical exercises with the injured arm that are included in the exercise therapy complex for a clavicle fracture. Now in many medical institutions, instead of bandages, they place a dense oval-shaped pad in the axillary cavity and attach it over the healthy shoulder using a plaster bandage. In this case, the peripheral fragment of the clavicle is pulled up and out, and the injured arm, bent at the elbow at an angle of 35-45 degrees, slightly removed from the body, is supported with the help of a scarf, the ends of which are connected at the neck. Already from the first days after receiving an injury, the patient can (without releasing the shoulder from the oval pad) make various movements with the injured arm: with the fingers, in the wrist joint, as well as in the radioulnar, elbow and shoulder (not higher than shoulder level) joints. Moreover, in the first days, movements are made with the help of a healthy hand. And the movements of the arm in the shoulder joint are made mainly backwards, so that the fragments do not shift. The indicated therapeutic exercises for a fractured collarbone are performed approximately 5 times during the day. Each movement should be repeated at least 15 times, with short pauses between movements. Movements should be performed slowly, smoothly and, as far as possible, try to do them in full. If pain suddenly appears, further movements should be suspended. As for the oval pad, it remains in the axillary fossa for up to three weeks. When performing movements, it is important to ensure that it does not slip. After the pad is removed, the patient is allowed to raise his arm in the shoulder joint above shoulder level - first bent at the elbow, then straightened. In this case, the movements should not be sudden, the hand should rise gradually, without rushing. After removal of the pad, PH for a clavicle fracture lasts an average of two weeks. After a certain amount of time, physical exercises for a clavicle fracture become more complex, exercises with a gymnastic stick, light dumbbells, a medicine ball are added to them, and exercises at the gymnastic wall are also widely used. At this time, as a rule, fusion of the clavicle occurs and complete restoration of limb function.

If a clavicle injury requires surgical intervention, therapeutic exercises for a clavicle fracture are prescribed to the patient after all stitches have been removed. However, in some cases (with the doctor's permission), therapeutic exercises are prescribed on the second day after surgery. The training methodology is similar to the technique used in conservative treatment. The first period of therapeutic exercises for a clavicle fracture lasts until the sutures are removed, but abduction of the arm in the shoulder joint to an angle of 80 degrees is allowed no earlier than two weeks, and more than an angle of 90 degrees is allowed only after three weeks.

Fractures of the clavicle can also be open (gunshot wounds); this type of fracture is often accompanied by damage to large vessels, and this is very dangerous. With such injuries, physical therapy for a clavicle fracture is used with caution and depends on the extent of the wound, the condition of the wound, as well as the general condition of the wounded person. The exercises used in this case are similar to those performed for closed fractures.

In case of dislocation of the acromial end of the clavicle, in which the ligamentous apparatus of the acromiocleidal joint is ruptured, it is necessary to suture the ligaments, and place the arm at a right angle in the shoulder joint on an abduction splint for 5-6 weeks. In the first period of exercise therapy on the second day after surgery, the patient can perform all kinds of movements for the fingers, wrist joint, as well as flexion and extension of the arm at the elbow on an abductor splint.

As already mentioned, exercise therapy for a clavicle fracture is usually prescribed on the second day after the injury. The first period of physical therapy lasts from the moment the fracture is fixed until the splint is removed (about 3 weeks). The complex includes breathing, general developmental, and special exercises for the fingers.

A set of special exercises for a clavicle fracture in the first period: 1. Spread the fingers of the injured limb apart and then connect them again. Perform 6-10 times. 2. Bend your fingers into a fist, with your thumb on top. Straighten your palm, then squeeze it again, with your thumb inside your fist. Repeat 6-10 times. 3. Connect the tip of each finger to the end of the thumb to form a ring. Perform 6-10 times with each finger. 4. Click with each finger. Repeat with each finger 6-10 times. 5. Perform circular movements with each finger clockwise and counterclockwise. Repeat 6-10 times. 6. Bend the nail and middle phalanges of all fingers (make “claws”). Repeat with each finger 6-10 times. 7. Lower the hand of the injured arm down, then raise it. Repeat 3-4 times. 8. Move your hand from right to left and vice versa. Repeat 3-4 times in each direction. 9. Perform circular movements with the brush clockwise and counterclockwise. Perform 6-10 times in each direction. All these exercises should be performed at a slow pace, at least 6-8 times a day. After a week, you can take off the scarf and perform exercises for bending and extending the arm at the elbow: with the arm bent, movements are performed in the shoulder joint - the elbow is moved up and away from an angle of 80 degrees, then lowered and the shoulder blades are connected. This exercise should be done 4-6 times a day, repeating the movement 8-10 times. During this period, you should not move your arm forward, nor should you move it at the shoulder joint more than 80 degrees or turn your arm palm down - all these movements lead to displacement of the fragments.

The second period of exercise therapy for a clavicle fracture begins after the formation of a callus (this should be confirmed by an x-ray), when the splint is removed, approximately three weeks after the injury. This period of treatment is aimed at restoring the function of the shoulder joint. All exercises are performed synchronously with the healthy hand. A set of exercises for a clavicle fracture in the second period: 1. I.P. - sitting or standing. Place your hands on your shoulders. Raise your elbows up, then lower. Perform 8-10 times. 2. I.P. - the same. Perform circular movements with your elbows clockwise and counterclockwise. Repeat 8-10 times. 3. I.P. - the same, arms along the body. Raise your arms up, then return to the starting position. Repeat 8-10 times. 4. I.P. - the same. Raise your arms up, then take them back and lower them. Perform 8-10 times. 5. I.P. - the same. Perform swing movements with straight arms - left forward, right back and vice versa. Repeat 8-10 times. 6. I.P. - the same thing, holding a gymnastic stick. Raise your arms above your head, then lower them down. Perform 8-10 times. 7. I.P. - the same thing, a stick in bent hands. Perform circular movements with the stick in front of your chest clockwise and counterclockwise. Repeat 8-10 times. 8. I.P. - the same thing, straight arms hold the ends of the stick. Raise the left end of the stick up, then the right end. Repeat 8-10 times. 9. I.P. - the same. Raise the stick above your head, then place it on your head, lift it again and place it behind your head on your shoulders. Perform 8-10 times. 10. I.P. - sitting or standing. Bend your torso forward and make swinging movements with your arms crosswise in front of your chest (either the right or the left hand at the top). Perform 8-10 times. 11. I.P. - the same. Perform swinging movements with your arms to the sides. Repeat 8-10 times. 12. I.P. - the same thing, a rubber ball in his hands. Throw the ball against the floor or wall, then catch it with an overhand grip. Perform 8-10 times. 13. I.P. - the same. Throwing the ball into a basketball basket. Repeat 8-10 times. 14. I.P. - the same. Bend forward and roll the ball between your legs. Repeat 8-10 times. 15. I.P. - the same. Throw the ball up and catch it. Do 8-10 times. A set of these exercises should be performed at an average pace at least 4-6 times a day. At the same time, it is necessary to ensure that exercises do not cause muscle fatigue and pain. The second period of exercise therapy for clavicle fractures lasts until movement in all directions is completely restored (this will take approximately 2 weeks). After the splint is removed, movement in the shoulder joint is restored in the second period. To do this, exercises are performed with a gymnastic stick, rubber and volleyball balls. The timing of functional restoration in each case is individual and depends on the patient’s age, the degree of his physical fitness and the characteristics of the operation.

The third period of treatment is training. During this period, all the main physical activity falls on the injured limb. A set of special exercises for a clavicle fracture in the third period: 1. I.P. - standing at the gymnastics wall, hands holding the ends of the bar at shoulder level. Do a squat, then return to the starting position. Repeat 10 times. 2. I.P. - the same. Bend your arms at the elbows and lie with your chest on the bar of the gymnastic wall, then return to the starting position. Repeat 10 times. 3. I.P. - standing on the third bar with your back to the gymnastics wall, holding the other bar at shoulder level with your hands. Bend your left leg at the knee, and lower your straight right leg down along with your torso. Hang in this position for 10-15 seconds, then return to the starting position. Repeat 10 times. 4. I.P. - the same. Lower your legs down and hang in this position for 10-15 seconds, then return to the starting position. Repeat 10 times. 5. I.P. - standing, holding a medicine ball weighing 3-5 kg. Raise the ball above your head, lean forward, then roll the ball along the floor between your legs. Perform 10 times. 6. I.P. - standing, hold the medicine ball above your head. Perform circular movements with the ball over your head clockwise and counterclockwise. Repeat 8-10 times. 7. I.P. - standing, holding a medicine ball. Throw the ball up and catch it. Repeat 10 times. 8. I.P. - standing, 2-4 kg dumbbells in lowered hands. Raise your arms up, then return to the starting position. Repeat 6-8 times. 9. I.P. - the same. Raise your right hand forward and up, and your left hand up and back, then vice versa. Repeat 8-10 times. 10. I.P. - standing, arms extended to the sides, dumbbells in hands. Perform circular movements with your hands clockwise and counterclockwise. Repeat 6-8 times in each direction. All exercises must be performed at an average pace at least 4-6 times a day.