Sternoclavicular Joints Separation Exercise of Alia Bhatt

The sternoclavicular joint, sometimes referred to as the SC joint, is one of the three main joints associated with the shoulder girdle. The SC joint attaches the collarbone to the breastbone via four ligaments and links the bones of the upper arm and shoulder to the main vertical skeleton. The intra-articular disc, costoclavicular, interclavicular and capsular ligaments keep the joint stable and hold it in place.

How to Prominent Sternoclavicular Joint Strengthening

Neck rotation and chest stretch are examples of stretching exercises that help improve your range of motion and flexibility. Start the neck rotation exercise by standing erect or sitting in a sturdy chair with your eyes looking straight ahead. Keep your chin level, turn your head to the right as far as you can, hold the position for 30 seconds and then return to the starting position. Repeat the exercise to the left to complete one repetition. Perform 10 repetitions. Concentrate on keeping your shoulders level throughout the exercise. To perform the chest stretch, stand erect, move your arms behind your back and clasp your hands together. Slowly lift your hands and arms away from your body. The Summit Medical Group recommends holding the stretch 15 to 30 seconds. Relax and repeat three times.

The shoulder shrug is a strengthening exercise that requires 2-pound hand weights. Hold a weight in each hand, stand with your arms hanging by your sides and position your feet shoulder-width apart. Slowly shrug your shoulders forward and up with a rolling movement. Relax, shrug and roll your shoulders backward and up. Relax and shrug your shoulders straight up. This completes one repetition. Kaiser Permanente, a health care organization, recommends performing 10 repetitions, two times a day to strengthen the shoulder girdle.

Sit on a sturdy, armless chair with a 2-pound hand weight in your right hand. Start with your arm hanging to the right side of the chair. Keep your arm straight, palm facing to the left and slowly lift your arm up in front of your body. Reach overhead as high as you comfortably can and then slowly lower your arm to the starting position. Repeat 10 times, switch the weight to your left hand and repeat the exercise.

This exercise stretches and strengthens the muscles of your chest and middle back. You will need an exercise mat and a resistance band to perform the exercise. Lie on your back on the mat, grasp the resistance band with your hands shoulder-width apart and extend your arms straight above your shoulders. This is the starting position. There should be a slight resistance in the band. Pull your hands apart, squeeze your shoulder blades together and extend your arms out to your sides. With control, slowly return your arms to the starting position. Repeat 10 times.

Sternoclavicular Joints Separation Exercise

• Chest stretch – Grasp your hands behind your back and lift your arms away from your body. Hold 15 to 30 seconds. Repeat 3 times.
• Shoulder flexion – Stand with your arms hanging down at your sides. Keep your arms straight and lift them in front of you and up over your head as far as you can reach. Hold this position for 5 seconds and then bring your arms back down in front of you and to your sides. Do 2 sets of 15.
• Scaption – Stand with your arms at your sides and with your elbows straight. Slowly raise your arms to eye level. As you raise your arms, spread them apart so that they are only slightly in front of your body (at about a 30-degree angle to the front of your body). Point your thumbs toward the ceiling. Hold for 2 seconds and lower your arms slowly. Do 2 sets of 15. Progress to holding a soup can or lightweight when you are doing the exercise and increase the weight as the exercise gets easier.
• Single-arm shoulder abduction – Stand with your arms at your sides, your palms resting against your sides. Lift the arm on your injured side out to the side and toward the ceiling. Keep your arm straight. Hold the position for 5 seconds and then bring your arm back to your side. Repeat 10 times. Add a weight to your hand as the exercise gets easier.
• Horizontal shoulder abduction, single-arm – Standing with your arm out in front of you, elbow straight and at shoulder level, move your arm in a horizontal direction out to the side. Return to the starting position. Repeat 10 times.
• Scapular squeeze – While sitting or standing with your arms by your sides, squeeze your shoulder blades together and hold for 5 seconds. Do 2 sets of 15.
• Supine shoulder flexion – Lie on your back, hold your arm out straight, and move your arm up until your hand is toward the ceiling. Return your arm to the starting position. Do 2 sets of 15. As you get stronger, hold a weight in your hand as you do the exercise.
• Prone shoulder extension – Lie on your stomach on a table or the edge of a bed with the arm on your injured side hanging down over the edge. Slowly lift your arm straight back and toward the ceiling. Do not bend your elbow. Return to the starting position. Do 2 sets of 15. As this becomes easier, hold a weight in your hand.
• Horizontal abduction – Lie on your stomach on a table or the edge of a bed with the arm on your injured side hanging down over the edge. Raise your arm out to the side, with your thumb pointed toward the ceiling until your arm is parallel to the floor. Hold for 2 seconds and then lower it slowly. Start this exercise with no weight. As you get stronger, add a lightweight or hold a soup can. Do 2 sets of 15.
• Supine chest fly – Hold a small dumbbell in each hand and lie on your back with your knees bent, arms out to your sides and elbows slightly bent. Slowly bring both arms across your chest until the dumbbells touch. Lower slowly back to the starting position. Do 2 sets of 15. As you get stronger, gradually increase the weight you are holding.

References