Скачать или смотреть First Rib Self Mobilization

In this video I am demonstrating the self mobilization for the first rib. This is great for decreasing tightness in your scalene muscles that attach on the ribs and cause neck pain, headaches, and numbness/tingling in the arms.

Instructions:
1) Sit with a neutral, tall spine posture. Place a folded pillow case or a stretching strap over the LEFT shoulder. The strap should be close in to the side of the neck. Hold on to both ends of the strap, one end in each hand (one hand will be behind your back).
2) Gently pull the strap down tight. While maintaining the tall spine posture and the tension in the strap, tilt your head to the RIGHT shoulder until you feel a stretch.
3) Keeping the head tilted to the RIGHT, slowly rotate your head up and down to change the stretch to different parts of the scalene muscles.
4) Hold and repeat as prescribed by your physical therapist.
5) Repeat on the other side if instructed to do so.

Repeat exercise as prescribed by your physical therapist.

TIPS:
-You want to be gentle with this self mobilization. You should be able to breathe easily and the pain should be manageable.
-If you feel tingling in your arms stop the exercise and speak with your physical therapist.
-Make sure the strap is not too tight or crossing the neck at all. It should NEVER be compressing the arteries at the side of your neck.


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.