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 feeling young and active.

If Lying Down, Do These - Takes 3 Mins

HOW: LIE ON YOUR BACK, BOTH LEGS BENT 90 DEGREES ON CHAIR OR PILLOWS. NOW WITH ARMS OUT 45 DEGREES FROM YOUR SIDE, PRESS ELBOWS INTO GROUND TO FEEL SHOULDER BLADES PRESS TOGETHER. THEN PLACE HANDS FLAT ON GROUND AND PRESS ELBOWS. THEN PALMS UP AND PRESS.

HOW: CLASP HANDS AND LOWER ARMS OVERHEAD TO TOUCH THE GROUND AS FLAT AS POSSIBLE.

HOW TO: LIE ON YOUR STOMACH, ARMS STRAIGHT OVERHEAD. PIGEON-TOE FEET TOWARD EACH OTHER. REST FOREARMS ON PILLOWS AND HOLD POSITION. THEN MOVE ARMS TO REST ON PILLOWS AT 45 DEGREES, THEN AT 90 DEGREES STRAIGHT OUT FROM THE BODY.

*FOR A CLEARER VIEW, HERE IS ANOTHER ANGLE TO SEE FLOOR BLOCKS:

HOW: GET ON ALL FOURS. KNEES HIP WIDTH APART. WHILE KEEPING ARMS STRAIGHT, DIP BELLY, DROP HEAD AND SQUEEZE SHOULDER BLADES TOGETHER. LEAN WEIGHT INTO YOUR HANDS. HOLD POSITION.

HOW: LIE ON YOUR RIGHT SIDE WITH STRAIGHT ARMS AND BENT KNEES. NOW OPEN UP YOUR CHEST BY REACHING THE TOP ARM BEHIND YOU AND ROLLING ONLY YOUR UPPER BODY ONTO THE BACK.

Add this when resting.

HOW: LIE ON BACK, BOTH LEGS BENT 90 DEGREES ON CHAIR OR PILLOWS. ARMS REST WITH PALMS UP. RELAX AS HOLD POSITION. FOCUS ON BREATHING.

If Sitting, Do These - Takes 2 Mins

FIRST LOOK UPWARD WITH ARCHING YOUR BELLY FORWARD, AND THEN REVERSE TO SLOUCH YOUR BACK AND REPEAT. NEXT, TILT YOUR BACK SIDE TO SIDE. FINALLY, TWIST YOUR TRUNK SIDE TO SIDE.

HOW: ELBOWS BENT WITH ARMS RAISED IN A “STICK’EM UP” POSITION. CIRCLE ELBOWS UP AND BACKWARD.

HOW: HANDS ON THE BACK OF THE HEAD. SQUEEZE SHOULDER BLADES LIGHTLY TOGETHER. BEND KNEES TO SIT BACK INTO A SQUAT POSITION. LIGHTLY PRESS HEELS INTO THE GROUND. HOLD THIS POSITION WITHOUT STANDING UP.

Add this whenever sitting.

HOW: SIT IN A CHAIR WITH YOUR BUTTOCKS AS FAR BACK AS POSSIBLE. NOW ROLL UP A TOWEL AND PLACE BETWEEN YOUR SHOULDER BLADES. RELAX IN THIS POSITION.

If Standing, Do These - Takes 3 Mins

HOW: START WITH ARMS RELAXED AT YOUR SIDE. NOW REACH BOTH ARMS SIDEWAYS UPWARD AND OVERHEAD AS HIGH AS POSSIBLE, ALLOWING HEELS TO RAISE OFF THE GROUND. FOCUS ON STRETCHING ENTIRE SPINE.

HOW: CLASP HANDS TOGETHER AND PLACE ON THE BACK OF YOUR HEAD. PRESS YOUR HEAD INTO YOUR HANDS.

HOW: HOLD ONTO DOOR FRAME. BEND KNEES, HINGE HIPS, ARCH LOWER BACK FORWARD. KEEP TORSO STRAIGHT AND VERTICAL. ARMS STRAIGHT. HOLD POSITION.

HOW: TURN YOUR TRUNK RIGHT AND LEFT TO ALLOW YOUR RELAXED ARMS TO SWING SIDE TO SIDE AROUND YOUR BODY, IMAGINING WATER FLINGING OFF YOUR FINGERS.

HOW: PIGEON-TOE FEET. STRAIGHT ARMS OVERHEAD WITH, PALMS FACING BEHIND, THUMBS TURNED TO POINT AS FAR OUTWARD TO THE SIDES AS POSSIBLE. HOLD POSITION. THEN MOVE ARMS TO 45 DEGREES, THEN AT 90 DEGREES STRAIGHT OUT FROM THE BODY. 

*SOME PREFER TO FACE THE WALL LIKE THIS:

Want to feel better faster?

Want to feel better faster?