Rib Mobilization Sequence

Try this sequence when you’re feeling stiff. This is a combination of passive and active shapes that should help loosen things up a bit. Spend as much time as feels appropriate on each side and don’t be afraid to spend a little extra time if you’re meeting a lot of resistance. You’ll need a block or book, and a blanket or towel

Active Twist

Lay on your side with support under your head. Bend your knees so you have a 90 degree angle between your torso and your thighs. Place a block between your knees. Place the hand of your top arm behind your head. Take a big expansive inhale, and as you exhale, wrap your belly in a strong hug. Keep the hug and keep breathing. Gently squeeze the block and keep your knees stacked as you twist open. Stay here and breathe into the top shoulder. Make your your knees stay stacked on top of each other.

Supine Side Bend

Stretch out nice and long like you’re just waking up in the morning. Walk your hands and heels towards one side of the mat to create a gentle “C” shape in your spine. Inhale into the long side of your body. Repeat on the other side.

Sphinx Crunches

From your stomach, bring your forearms to the ground with your elbows about under your shoulder, or a little forward. Reach your toes behind you and engage your thigh muscles. Roll your shoulders up back and down. Inhale, press your forearms into the ground and try to pull yourself forward. Exhale, tuck your chin, wrap your belly in a strong hug and lift your low ribs. Repeat several times.

Child’s Pose with Twist

From Child’s pose, energize your arms and reach your fingertips forward. Walk your hands towards the right side of the mat. Slide your right hand under your right shoulder, and press your right hand into the ground to open your chest to the right. Rest your head on your left bicep. Breathe. Repeat on the other side.

Breath with neck traction

Sit up nice and tall, your legs can be in any comfortable position. Interlace your hands under the base of your skull, and gently pull up a bit. Let your shoulders relax down. Keep your belly wrapped in a hug and focus your inhale on expanding your rib cage to the side.

Twist/Exhale Rounded Back Twist

From the position above, exhale to twist to the side. Release your arms and round forward. Let your inhale expand the curve of your spine. Repeat on other side.

Supported Fish

Grab your rolled up your towel. Lay on your back with your towel under your mid-back about where your bra strap might be. Let. your arms rest to the side or over your head. Let any work go and breathe.

Supported Side Bend

From supported fish, roll on to one side, so the towel is under your low side rib. Inhale into the long side of your body. Repeat on the other side.