Physical fitness has become an increasingly important aspect of many people’s lives in recent years. According to the Bureau of Labor Statistics, 19.3% of people in the United States engage in physical activities and sports, recognizing their benefits on their overall health. An active lifestyle can improve cardiovascular health, increase strength and flexibility, and even reduce the risk of chronic diseases.
However, it’s not just about getting in shape – physical fitness also plays a critical role in maintaining good posture and bone density. For many women, having a well-defined collarbone is an essential aspect of their overall physical appearance, and there are specific exercises that can help target this area. By incorporating collarbone exercises into their workout routines, women can not only improve their posture but also achieve a more toned and defined upper body.
10 Simple Exercises For Collarbone
In addition to body posture workouts, there are a variety of exercises that women can do. One of the most sought-after activities is those that help enhance their collarbones. By incorporating these exercises into their fitness routines, women can tone and define their chest, shoulders, and back muscles to achieve a more sculpted and attractive collarbone area.
Here are simple collarbone exercises that are easy to perform at home or in the gym and can help women achieve their desired results.
1) Shoulder Rolls
Shoulder rolls are a simple and effective exercise that can help improve postures for back pain. It is recommended for individuals experiencing back issues to help alleviate tension and promote better alignment. However, they can also be an excellent exercise for collarbone definition as it helps in toning the muscles in the chest, shoulders, and back. These areas are vital in enhancing the appearance of the collarbone area.
To perform shoulder rolls, stand with your feet shoulder-width apart and your arms relaxed at your sides. Begin by rolling your shoulders forward in a circular motion, lifting them towards your ears, then moving them back and down. Repeat this motion for 10-15 repetitions, then reverse the direction and roll your shoulders backward in a circular motion. As you perform the exercise, focus on engaging the muscles in your chest and back, and keep your movements slow and controlled.
2) Shoulder Blade Squeezes
These are excellent exercises for targeting the upper back, shoulders, and chest muscles, which can enhance collarbone definition. This exercise is easy to perform and can be done anywhere, making it a convenient addition to any fitness routine.
Performing shoulder blade squeezes is simple – sit or stand with your arms relaxed at your sides. Take a deep breath in and, as you exhale, push your shoulder blades together towards your spine. Hold for a few seconds, then release and repeat for 10-15 repetitions. As you perform the exercise, focus on keeping your shoulders relaxed and your movements slow and controlled.
Shoulder blade squeezes work by activating the muscles in the upper back and shoulders, which can help improve posture and reduce tension in the neck and shoulders. Additionally, by strengthening the muscles in the chest and back, this exercise can enhance the appearance of the collarbone area and promote upper body definition.
3) Wall Angels
Wall angels target the muscles that support collarbones. By engaging the muscles in the upper body, this exercise can help strengthen and tone the chest, shoulders, and back muscles to achieve a more sculpted appearance.
Start by standing with your feet shoulder-width apart, close to a wall. Place your arms at your sides and press the backs of your hands against the wall. Slowly raise your arms up over your head and press them against the wall, maintaining a straight line from the wrists to the shoulders. As you exhale, slowly lower your arms to the starting position. Do this several times, focusing on engaging your upper back and shoulder muscles.
4) Cat-cow Stretch
Cat-cow stretch is a yoga pose that involves moving the spine between two positions: the “cow” position, in which the spine is arched and the chest is lifted, and the “cat” position, in which the spine is rounded and the chin is tucked in.
Use your hands and knees as your base. Lift your tailbone up and arch your spine while inhaling, simultaneously lifting your head and chest towards the ceiling. This position is the cow position. As you exhale, tuck your chin in and round your spine, lowering your tailbone towards the ground, resembling a cat position. Repeat this movement for several breaths, and focus on engaging the muscles in your chest and upper back. Ideally, women should aim to do this exercise at least twice a week for the best results.
5) Spinal Twists
Collarbones support the muscles in the upper back, shoulders, and chest. Spinal twists can help tone these muscles to achieve a more defined collarbone area.
To perform spinal twists, sit on the floor with your knees bent and feet flat on the ground. Bring both hands together in front of your chest and slowly twist your torso to the left side. Hold the position for a few seconds, then repeat on the other side.
You can also perform spinal twists while lying on your back. Lie flat on the floor and bring both arms out to either side, palms facing up. Slowly twist your torso to the left side, hold for a few seconds, then repeat on the other side.
6) Superman Pose
This exercise involves lying face down on the ground with your arms extended in front of you and lifting your arms, legs, and chest off the ground, mimicking the position of a flying Superman.
It is an excellent exercise for targeting the muscles in your upper back, shoulders, and chest – all of which enhance collarbone definition.
With this exercise, it is vital to keep your head in line with the spine and focus on engaging the muscles in your upper body. Do this for a few seconds, then slowly lower back down to the ground and repeat. It is recommended to do this exercise for 10-15 repetitions.
Planks are a versatile and practical exercise that targets multiple muscle groups, including the shoulders, chest, and core. They are a great addition to any workout routine and can help you achieve your desired collarbone definition.
To perform a plank exercise for your collarbones, get into a push-up position with your hands directly beneath your shoulders and your legs extended behind you. Keep your body straight, engaging your core and glutes to maintain stability. Hold the pose for as long as possible, aiming for at least 30 seconds to start.
When performing planks, focus on engaging the muscles in your chest and upper back to ensure that they are working as hard as possible. As you progress, aim to increase the duration of your planks.
8) Chest Stretches
Collarbone definition can be enhanced by improving posture, and chest stretches are an effective way to target the muscles contributing to poor posture.
When the chest muscles are tight and overworked, they can pull the shoulders forward, causing a rounded posture. It can lead to a decrease in collarbone definition and neck and shoulder tension.
The chest and shoulder muscles are lengthened and loosened by performing chest stretches, reducing tension and promoting better alignment.
You can start by placing your hands on the wall at shoulder height and leaning forward, keeping your arms straight and your shoulders relaxed. Hold the stretch for several breaths, then release and repeat.
9) Neck Stretches
Stretching your neck can help relieve tension in the muscles of your neck and shoulders that may become tight or overworked due to factors such as poor posture or lack of movement. By reducing tension in these muscles, the upper body can achieve better alignment and range of motion, which can improve collarbone definition.
To perform a neck stretch, sit or stand with your shoulders relaxed. Tilt your head to the right, bringing your ear towards your shoulder, and hold the stretch for several breaths. Repeat on the left side.
10) Deep Breathing Exercises
Deep breathing exercises can effectively improve posture and increase oxygen flow to the body, which can contribute to a more defined and sculpted collarbone appearance.
Find a comfortable seated or lying position. Place your hands on your belly and take a deep breath through your nose, filling your lungs and expanding your belly. Take a brief pause and then breathe out slowly through your mouth while allowing your stomach to go inwards. Do this for a few minutes, focusing on deepening your breaths and relaxing your body.
Women can achieve a more toned and defined upper body by incorporating these collarbone-defining exercises into their workout routines. Regular exercise, combined with a healthy diet and lifestyle, will help to improve physical fitness and enhance the appearance of the collarbone area. By committing to a regular exercise routine and paying attention to their posture, women can improve their overall physical health and achieve their desired sculpted collarbone look. So, what are you waiting for? Start building your dream upper body today!