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
your elbows to lower your trunk, then bring
your shoulders and head down onto the floor,
keeping your throat relaxed.- Adjust yourself so that the pelvis is in a neutral
position on the bolster, the abdomen is soft, and
the thorax is curved and relaxed. - Rest your arms with slightly bent elbows around
your head. - Feel the breathing movement in the area of the
costal arches. - At first hold for 5–10 breaths; with practice
gradually increase the time to several minutes. - To finish lift your pelvis, shift the bolster
underneath your knees, then very gently lower
your thorax, lumbar area, and pelvis onto the
floor; rest your knees on the bolster; support
your head if necessary; relax for a few breaths.
Exercise 2.6: Supported side-bending
Aims: relaxing the intercostal muscles; mobilizing
the costovertebral joints.- Sit with straight legs with a bolster on your
right side in line with your pelvis. - Bend your knees and lower them to the right side,
keeping the feet left of your pelvis, and the left
lower shinbone resting in the arch of your right foot. - Lower the right side of your ribcage onto the
bolster, with the right hip remaining on the floor;
while lying down lengthen the right side of your
trunk slightly, even though it will be the shorter
side when you are side-lying on the bolster (Figure
6.46). Your right arm is bending and supporting
the head comfortably; if necessary, place a small
pillow between the arm and the head. - Bring your left arm over your head so that it is
relaxed (Figure 6.47). - Feel your left side lengthening with inhalation,
softening with exhalation. - Stay there for 3–5 breaths to start, gradually
increasing with practice. - To come back place your left hand on the floor
in front and push yourself up from this hand;
your left leg slides away slightly.
8. Sit straight; again, straighten your legs; take a
slightly deeper breath and feel the difference
between left and right.
9. Repeat points 1–7 with the bolster on your left side.
10. To finish sit in a symmetrical position for a few
breaths and stay calm.
Stronger variation
For stronger side-bending, place the bolster across a
mat and support your head with a folded towel or
blanket; then follow points 1–10 (Figure 6.48).Figure 6.48Figure 6.47Figure 6.46