Yoga as Therapeutic Exercise: A Practical Guide for Manual Therapists

2. Basic exercises for the thoracic cage and ribs2. Basic exercises for the thoracic cage and ribs 2. Basic exercises for the thoracic cage and ribs2. Basic exercises for the thoracic cage and ribs
   5. Release your hands at the end of an
   inhalation.
   6. Place your hands on the upper lumbar area,
   so that the back of your hands or fingers are
   touching the lumbar area (Figure 6.37).
   7. Repeat points 4 and 5 for this hand hold.
   8. Place your hands on your upper ribs underneath
   your clavicles (Figure 6.38).
   9. Repeat points 4 and 5 for this hand hold.
   10. Place your arms comfortably on the sides
   of your trunk and be aware of the areas
   you have been feeling; stay calm for a few
   breaths.

Exercise 2.2: The rib wave

Aims: mobilizing the costovertebral joints, relaxing

the intercostal muscles.

1. Sit in a comfortable position and, while inhaling
   and exhaling, feel your thoracic movement with
   your hands on different areas to discover the
   restricted area. (Beginners should be instructed
   on this.)


2. Lie on your back, using a rolled towel
   underneath the restricted level of your ribcage;
   the hips and knees are bent; feet are hip width
   apart and knees together.


3. If necessary use a suitable pillow for your
   head.


4. Cross your arms over your chest, the right arm
   is on top, the elbows are together, and the
   hands are close to the opposite shoulder blade
   (Figure 6.39).
   5. Move your elbows from side to side in a slow
   rhythmic movement, for 3–5 breaths; the ribcage
   is rotating slightly, and the head goes comfortably
   with the movement; the pelvis and knees are
   stable (Figure 6.40).
   6. Change the arms; put the left arm on top and
   repeat point 5.
   7. Let your arms release beside your trunk and feel
   the breath in your chest.
   8. If you want to work on one particular rib or one
   pair of ribs, repeat points 4–6 2–3 times, placing
   the rolled towel under these ribs.
   9. For more general mobilization change to
   different segments, performing points 4–6 once
   for each segment.

Hints

This exercise can be done for all ribs, but works

best for ribs 5–9. If you are stiff, try to do this

rhythmic movement only during exhalation; if you

are hypermobile, then it may help to move dur-

ing inhalation. Otherwise this exercise can be

done during inhalation and exhalation. If you can-

not cross the arms, they can be folded instead.

Carefully adjust the diameter of the rolled towel

until it feels right.

Refined work

To focus even more on a particular segment you

can slightly side-bend to one side and maintain this

Figure 6.37

Figure 6.38

Figure 6.39

Figure 6.40