PART ONE
THE COLLAR BONES
Physical benefits:
Kyphosis
Scoliosis
Shoulder tension
Stiff neck
Psychological benefits:
Openness.
Happiness.
Well being
Self love
Vitality
Remember bones that are alive, have flexibility. They are different from the dry bones, of a dead person.
THE COLLAR BONE IN NEUTRAL OR SECOND POSITION OF THE SPINE
Please refer to my blog about the Second Spinal Succession. https://jennycolebourne.com/second-spinal-succession-and-position-for-refined-pilates-and-yoga/
Place the pads of your middle fingers on the start of the collar bone at the base of the throat. Trace your collar bone with your fingers. Your gentle touch will increase your awareness of the collar bone, its shape and length. Stop at the outside edge of the collar bone, just before the shoulder joint. Do this several time to increase your awareness, and appreciation, of this part of your body. Repeat this, and give yourself the message, that the collar bone has twice the width. You can indicate with your fingers, like drawing a thread, continuing out beyond the perceived boundaries of the body, as well as giving the body space and permission, to feel this wider.
Combining this image of a wide collar bone, with the image of the axis, forms a cross shape, that gives us a sense of balance, strength and grounding.
See video https://youtu.be/D3toKSKU5Sw
When you do this, leave your upper back soft and responsive, especially the space between the shoulder blades, and the spine. You will feel the shoulder blades sliding a bit more together.
THE COLLAR BONE WITH AN ARCHED SPINE OR THE THIRD SPINAL SUCCESSION.
Please refer to my blog about the Third Spinal Succession. https://jennycolebourne.com/the-third-spinal-succession/
Place the pads of your middle fingers on the start of the collar bone at the base of the throat.
Touch lightly and sensitively.
Consciously soften your upper back and affirm, that your shoulder blades are ready for, easy, movement, relaxing, in particular, the space between the shoulder blades and the spine.
Imagine that you are made only of bones. Let the muscles and flesh melt away.
Breath easily and naturally.
Move the place where you are touching forward in relation to your body.
Experiment with how much you can move forward, as you keep softening and allowing movement at the back. Soften the chest to allow for the expansion.
It is a process of allowing your body, freedom of movement, rather than forcing.
Place the pillows of your middle fingers, softly, on the ends of the collar bone just before the shoulder joints.
Move the area that you are touching, back, in relation to your body.
Remain aware of the points of the collar bones at the base of the throat, allowing freedom of movement, and at the same time, mobilise softly this end of the collar bone, letting it move back in response, and freeing further the beginning of the collar bone in the forward direction.
Apply this freedom of the movement of the collar bone to all your arching movements and see how it adds to the joy of arching.
THE COLLAR BONE ROLE IN A CURVED SPINE, COMMONLY KNOWN AS A “C” CURVE OR FIRST SPINAL SUCCESSION.
Please refer to my blog about First Spinal Succession. https://jennycolebourne.com/jerome-andrews-pilates-the-first-spinal-succession/
Play with the collar bone in the same way that you did for the arched spine or third spinal succession. Be particularly aware of the spreading between the shoulder blades are you move into the curve.
YOUR PRACTICE
PLAY with moving your collar bones in all different directions, to increase it’s range of movement.
EXPLORE AND ENJOY YOUR BODY
Experiment with jiggling, and shaking the collar bone, to free it further.
One you have explored and freed the movement of the collar bones start applying this new found freedom of movement to different Refined Pilates exercises, both on the mat, and on the equipment, and to yoga asanas.
Notice how this practice deepens your movement.
Be curious and have lots of fun!
