Скачать или смотреть Lower Rib Self Mobilization

In this video I am demonstrating how to self mobilize an elevated rib. This is great for improving rib pain and pain with deep breaths.

Instructions:
1) Sit in a neutral spine position with your head in line with your spine. Place a stretching, yoga strap around the rib that is elevated making sure to follow the direction of the rib (a diagonal direction, lower in front and higher in back). Hold on to the ends of the strap in your hands firmly (hands should be both on the opposite side of the rib being treated).
2) Take a deep, slow breath in through your nose while holding firm pressure on the strap to not allow that rib to move. Try to pull the breath into the strap to target that rib more.
3) Slowly breathe out and take up any slack that was created by pulling gently on the strap more.
4) You can followup with a few rotations towards the side of the elevated rib after completing the breath. Only rotate as far as you can just to where the tension or rib discomfort starts.

Repeat exercise as prescribed by your physical therapist.


TIPS:
-You have to use something flat and an inch thick to target a specific rib. It needs to be non-stretchy to be effective so standard exercise bands will not work.
-Make sure to maintain the neutral spine position throughout the exercise. Avoid collapsing the spine when pulling on the breath.
-Make sure to have slow, controlled breaths in and out.
-DO NOT force the strap tension or breath. The pain should be minimal and exercise gentle.


You can find a stretching strap on Amazon* here: https://amzn.to/3No2M3j

*This video/instructions contains affiliate links to Amazon which may earn a small commission for qualified purchase at no additional cost to you

DISCLAIMER:
This video is not to be used as medical advice or a treatment plan, and is intended for general education and demonstration purposes only. This video should not be used to self diagnose or self treat any medical or physical condition. Consult with your healthcare professional before attempting any exercise program. If any exercise promotes pain, refrain from performing that exercise and seek professional medical attention