- 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
Exercise 2.4: Supported supine
resting position
Aims: releasing the sternocostal and sternoclavicular
joints, relaxing the area between the ribs and the first
rib and clavicles.
- Prepare a bolster for your back and a folded
blanket for your head, as shown in Figure 6.43.
- Sit in front of the bolster with bent knees; the
soles of the feet are on the floor.
- Supporting yourself on your hands, slowly
bending your elbows lie down on the bolster;
adjust the distance of your pelvis from the
bolster so that you can maintain a neutral
lumbopelvic position and relax your abdomen;
slightly pull the thorax away from the
abdomen.
- Lie on the bolster, supporting your head so
that the neck and throat are relaxed; if you can
maintain a neutral lumbopelvic position and the
abdomen relaxed, you can straighten the legs;
otherwise keep the knees bent.
- For the first part rest your arms sideways on
the floor, so that you can feel the space from
your sternum into the clavicles and upper ribs
widening (Figure 6.43).
- If you cannot relax your arms this way, rest
them on pillows or folded blankets, or put your
hands on your costal arches.
- Feel the widening with inhalation, and the
softness with exhalation; the inhalation is so
subtle that there is no resistance in the widening
and the throat stays relaxed.
- For the second part bring your folded arms
over your head, or alternatively straighten
your arms; while moving the arms up, take
particular care to maintain the neutral
lumbopelvic position; while resting the arms
over your head, feel the lengthening from your
side ribs through the armpits into your arms
while you inhale; feel the area soft during
exhalation. If you are holding the elbows,
change your grip in between (Figure 6.44).
- In the beginning a suitable timing is 5–10
breaths for each arm position; with increasing
practice you can gradually increase to several
minutes, whatever feels right for you.
- To come back turn on one side to come down
from the bolster; then remove the bolster and
finish lying flat on your back for a few breaths.
Hint
If you cannot relax your back and abdomen with
this support, put a folded blanket underneath your
buttocks or use a thinner bolster.
Exercise 2.5: Supported shoulder
bridge (Figure 6.45)
Aim: relaxing the areas between the lower and
middle ribs.
- Sit on a bolster placed across a mat; the knees
are bent and the soles of the feet are on the
floor; the knees and feet are hip width apart.
- Put your hands on the floor behind the bolster;
slide your pelvis towards the feet till the back
of your pelvis is on the bolster; slowly bend
Figure 6.43
Figure 6.44
Figure 6.45
