Several exercises can help alleviate rib pain by improving mobility and reducing tension in the surrounding muscles and joints. These include stretches and mobilizations targeting the thoracic spine, trunk, and shoulders.
Exercises for Rib Pain Relief
Here's a breakdown of exercises that can be beneficial:
- Thoracic Self-Mobilization:
- Lie down with arms outstretched on a rolled towel placed lengthwise along the spine.
- Ensure your neck is supported. This helps to gently mobilize the thoracic spine, which can impact rib movement.
- Trunk Rotation Stretch: This stretch improves flexibility in the trunk, which can relieve pressure on the ribs.
- Thoracic and Pec Mobility Exercises: These exercises focus on improving the mobility of the thoracic spine and pectoral muscles.
- Half Cobra Stretch: This stretch can help improve spine extension.
- Spine Extension Exercises: Improving spinal extension can alleviate rib pain.
- Side Trunk Stretch: Stretching the side of the trunk helps to create space between the ribs.
- Thoracic Extension: Extension exercises specifically targeting the thoracic spine can improve rib movement.
- Trunk/Shoulder Mobility Exercises: These exercises improve overall mobility in the trunk and shoulder area, which can reduce tension and improve rib function.
Examples of Stretches and Mobilizations
| Exercise | Description | Benefits |
|---|---|---|
| Thoracic Self-Mobilization | Lying on a rolled towel lengthwise on the spine, arms outstretched, neck supported. | Mobilizes the thoracic spine, potentially improving rib movement. |
| Trunk Rotation Stretch | Involves rotating the torso to improve flexibility. | Relieves pressure on ribs by improving trunk flexibility. |
| Side Trunk Stretch | Reaching overhead to one side to stretch the lateral trunk muscles. | Creates space between the ribs and improves lateral flexibility. |
| Half Cobra Stretch | Lying on stomach and gently pressing up with your hands, keeping your hips on the ground. | Improves spine extension. |
Important Note: Always consult with a healthcare professional before starting any new exercise program, especially if you have persistent rib pain or any underlying medical conditions. These exercises are suggested as options but are not a replacement for professional medical advice.
