6
Chapter
The basic exercises
- Basic exercises for the thoracic cage and ribs 2. Basic exercises for the thoracic cage and ribs
- Basic exercises for the thoracic cage and ribs 2. Basic exercises for the thoracic cage and ribs
side-bending while performing the movement with
the elbows. Maintaining this slightly rotated and
side-bent position for a few breaths, you can hold
your elbows and position the arms over your head
instead having crossed arms.
Exercise 2.3: Caterpillar
movement
Aims: mobilizing the costovertebral and sternocostal
joints, relaxing the intercostal muscles.
- Prepare a board to lie on, either a foam
board or folded blankets, of 3–5 cm height,
which is large enough for your whole back.
- Lie on this board with your whole back; the
knees are bent and hip width apart; the head
is off the board; support the back of your head
with both hands, with fingers interlocked
(Figure 6.41).
- Constantly support your head and apply a slight
traction with the thumbs under the lower ridge
of the back of the head.
4. Keeping your knees stable, perform a slow,
rhythmic side-bending; the elbows move
away from the armpits, as if paddling with
your elbows; slide down from the board, in
the direction of the head, one rib at a time,
alternating left and right; take up to one
breath for each rib movement (Figure 6.42).
5. If you find an area that does not move well,
stay in this passive back-bending over the
edge of the board for a few breaths; place
your arms loosely to the sides, beside the
head and shoulders. If you cannot get any
release after 3–5 breaths, try again on a
thinner board.
6. After you have moved your whole thorax down
from the board, move a little further; stay
with your pelvis on the board; adjust yourself
into a symmetrical position; feel the breathing
movement in your ribs. Lift your pelvis to
remove the board; gently lower your thorax,
lumbar area, and pelvis onto the floor; bring
your knees together; stay calm for a few breaths.
Figure 6.41 Figure 6.42
