Rib Relief Stretches

This is for you if you have tight, achy pains in the ribs, feel like you are getting jabbed in the ribs, or if it’s difficult to take a deep breath. Click on each arrow to reveal pictures and instructions.

DISCLAIMER:

1. These stretches are not designed to be medical advice. First consult a medical professional to ensure you don’t have an issue that requires medical attention (ie. break, infection, tumor, tear or organ involvement.) 

2. If any of the stretches cause pain, stop doing it and move on to the next one.

1. Do the stretches at least once daily until the pain is gone for a full 24 hours. For faster results, repeat the sequence as much as 10x/day in the order given. If any stretch causes discomfort, skip that stretch for now and reintroduce it later. 

2. Once the tension, aches and pains are gone, use the daily warm-up exercises to stay young and active.

Total Time - 7 mins

How: Lie on back, both legs bent 90 degrees on couch, chair or stack of pillows. Arms straight out with elbows bent. Squeeze shoulder blades together by pressing elbows straight down into floor.  Don’t jerk. Focus on shoulder blades coming together. Hold for a moment and release. 

How: Lie on back, both legs bent 90 degrees on couch, chair or stack of pillows. Clasp hands together tightly, and extend elbows straight to the ceiling.  Without bending elbows, lower clasped arms over head, either to the floor or as far as they will go without bending. Then return to starting position. Relax your ab muscles, and don’t rush.  Repeat 15x.

HowFirst arm position: Lie on stomach, face-down, arms overhead, elbows straight, feet pigeon-toed. Rest arms at the wrists on 6-inch pillows, rotate arms and shoulders outward. Pigeon-toe feet. Forehead on floor. Neck, shoulders, buttocks, and stomach relax. Let hips fall forward into the ground. Hold for 1 minute. Second arm position: Body lying in same position.  Slide arms with pillows to 45 degrees.  Remember to rotate arms and shoulders outward. Pigeon-toe the feet. Hold for 1 minute.  Third arm position: Body lying in same position.  Slide arms with pillows to 90 degrees. Hold for 1 minute. 

How: Kneel on all fours with shoulders directly over hands. Let back and head relax toward the floor so the shoulder blades come together.  As you relax, let belly button push toward floor so there is a pronounced arch in your back. Keep elbows straight, and shift your hips forward 6-8 inches in front of knees.  Hold position. 

How: Hold onto door frame, bend knees, hinge hips. Arch low back forward. Keep torso straight and vertical. Arms straight. Hold position.

Add this when resting (Total Time - 3 mins)

How: Lie on back, both legs bent 90 degrees on couch, chair or stack of pillows. Arms rest straight out, below shoulder level, palms up. Let back settle into the floor. Focus on belly-breathing, stomach rising on inhale & fall on exhale.  Hold position.