The Subclavius Muscle Explained

Description: The subclavius is a small triangular muscle located under the collar bone (clavicle), hence its name (sub=under, clav=clavicle). This small muscle attaches to the very first rib and sits horizontally between the neck and the shoulder area. 

Role: In simple terms, it keeps the collar bone stable and in the right place once external forces or impacts are applied to it, such as breaking a fall with the arms, pushing or holding objects.

The reason the collar bone has to stay well supported is the number of essential structures that attach to it, such as interlinking joints, shoulder and neck muscles, nerves, and key blood vessels. Hence, the subclavius muscle keeps the clavicle fixed to the centere of the body, in order to allow the safer transmission of forces, nerve function, and optimal range of movement. 

Potential damage: Any weakness of the subclavius can leave the clavicle unstable or ‘floating’ about, resulting in the joints on either side of it being easily compromised. 

Additionally, some of the larger neck muscles attached to it, such as the SCM discussed above will work harder and often cause an alteration of the neck and head position. As a result, the central neck vertebras will become compressed and damaged. The weakness of the subclavius muscle will also have a direct impact on the shoulder joint and its rotator cuff muscles, putting them at greater risk of injury.

Exercise: Training each side of the subclavius is a simple task. Simply hold a straight arm with a locked elbow up next to your ear, with a rolled-up towel between the head and the upper arm. The thumb should be pointing forwards and the palm pointing outwards, away from the side of the body. 

The action is then straightforward- push your arm, with 20-30% of your full power, towards the side of your head, against the rolled towel. Repeat this 15 times and hold it for 5 seconds each time.

Exercising the subclavius will help to maintain the optimal function of key components within your neck, shoulder, and arm. This exercise will help treat early injuries or degenerative changes with very little effort.

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