Healing Humans ← ALL REGIONS
DEEP DIVE - REGION 11
The Clavicle Bulletproofing Protocol.
Twenty-five minutes, ten practices, four weeks. The collarbone is the only bony bridge between your arms and your body - two small joints doing enormous quiet work. This protocol teaches them to glide, anchors them from behind, opens the front that drags them, and crowns it with breath.
The 25-minute flow
Minutes 0-6: tracing -> rolls -> circles ladder. Minutes 6-18: wall slides -> rows -> serratus punches -> AC isometrics. Minutes 18-25: doorway openers -> carry practice -> breath finisher.
01
Collarbone Tracing AWARENESS OPENER
SET UP Fingertips on one collarbone.
HOW TO DO IT Trace slowly end to end while the arm hangs; then trace while slowly raising the arm, feeling the bone glide and rotate.
DOSE 1 minute per side, daily.
WHAT YOU SHOULD FEEL Your collarbone moving with every arm lift - most people never knew.
MISTAKES THAT STEAL RESULTS Pressing hard; shrugging.
02
Shoulder Rolls JOINT LUBRICATION
SET UP Standing tall.
HOW TO DO IT Roll both shoulders up-back-down in the biggest slowest circles; reverse.
DOSE 10 each way, daily.
WHAT YOU SHOULD FEEL Both collarbone joints - at the breastbone and shoulder tip - gliding.
MISTAKES THAT STEAL RESULTS Fast tiny circles.
03
Wall Slide Reaches GUIDED ELEVATION
SET UP Forearms on a wall.
HOW TO DO IT Slide up as the collarbones rotate and rise naturally; one-inch lift-off at top.
DOSE 3 sets of 8.
WHAT YOU SHOULD FEEL The clavicle doing its elegant upward roll safely.
MISTAKES THAT STEAL RESULTS Shrug-jamming.
04
Band Rows REAR ANCHOR
SET UP Band at chest height.
HOW TO DO IT Row elbows back and down, chest proud, collarbones widening apart.
DOSE 3 sets of 12, 3x/week.
WHAT YOU SHOULD FEEL The back muscles that keep collarbones seated.
MISTAKES THAT STEAL RESULTS Shrugging; craning.
05
Serratus Punches FORWARD GLIDE
SET UP Band anchored behind, one handle.
HOW TO DO IT Punch and reach an extra inch, blade wrapping, collarbone gliding forward.
DOSE 3 sets of 10 per side.
WHAT YOU SHOULD FEEL Smooth forward travel at both little joints.
MISTAKES THAT STEAL RESULTS Torso twisting.
06
Gentle AC Isometrics TIP-JOINT ARMOR
SET UP Arm across the chest, other hand on the elbow.
HOW TO DO IT Press the arm OUT into the hand at 20 percent, 5 seconds - no movement.
DOSE x6 per side, every other day.
WHAT YOU SHOULD FEEL Quiet strength at the shoulder-tip joint.
MISTAKES THAT STEAL RESULTS Hard effort; pain-pushing.
07
Doorway Openers FRONT LENGTH
SET UP Forearm on a doorframe.
HOW TO DO IT Lean gently through until the front of the collarbone region lengthens; 25 seconds.
DOSE 2 per side, daily.
WHAT YOU SHOULD FEEL The chest fascia that drags collarbones forward, releasing.
MISTAKES THAT STEAL RESULTS Forcing; ribs flaring.
08
Backpack Carry Posture REAL-WORLD PRACTICE
SET UP Any bag day.
HOW TO DO IT Both straps, snug; collarbones wide, blades gently set - carry proudly.
DOSE All day habit.
WHAT YOU SHOULD FEEL Loads riding the frame instead of hanging off the joints.
MISTAKES THAT STEAL RESULTS One-shoulder slinging forever.
09
Arm Circles Ladder CIRCUMDUCTION
SET UP Standing, arms out.
HOW TO DO IT Small circles growing to huge slow ones, both ways.
DOSE 20 each direction.
WHAT YOU SHOULD FEEL Every degree the collarbone serves, visited.
MISTAKES THAT STEAL RESULTS Speed; shrugged tension.
10
Clavicle Breath Finisher TOP-CAGE EXPANSION
SET UP Fingertips resting on both collarbones.
HOW TO DO IT Five slow breaths sending the last sip of each inhale UP under the fingers.
DOSE Every session close.
WHAT YOU SHOULD FEEL The upper cage's subtle lift - calm, full, complete breathing.
MISTAKES THAT STEAL RESULTS Neck-muscle heaving.
When to bring it to us instead
A visible step or bump at the shoulder tip after a fall, or a collarbone that clicks painfully with lifting: expert eyes first.
General wellness education for healthy adults, not individual medical advice. Progressions are evidence-informed (JOSPT patellofemoral guideline, isometric tendon-loading research, neuromuscular warm-up trials) blended with modern full-range training practice; earn every range gradually.
(c) Healing Humans Chiropractic + Wellness - Dallas, TX - FULL BODY BULLETPROOFING