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
- Maintain a neutral lumbopelvic position
throughout the exercise. - With an inhalation start lifting from your
lower abdomen without changing the position
on your sitting bones; lengthen your spine;
gently lift your sternum and upper ribs, and
lengthen between your neck and the back of
your head, maintaining the position of the
chin. - While exhaling turn to the right within your
sensible range, maintain the lift. - Put the back of your left hand on your right thigh,
the right arm around your back (Figure 6.50; in
Figure 6.51 an alternative arm hold is shown). - While inhaling lift as described in point 3.
- Exhaling, maintain this lift and turn a little
further. - Turn your head softly and gently.
- Perform points 6 and 7 3–5 times while keeping
the rotation of your head soft and gentle. - Breathing naturally, stay 3–5 breaths in the
maximum rotated, lifted position. - Maintaining the lift, reverse the rotation of
your head and come back to the center while
exhaling. - Repeat points 3–11 to turn to the left side.
- After coming back to the center remain calm
for a few breaths.
Refined work- Sit on a chair with your knees together
(Figure 6.51) or on the floor cross-legged or
kneeling with your buttocks on the heels or
with a sufficient support between your feet
(Figure 6.50). - Maintain a neutral lumbopelvic position
throughout the exercise. - With an inhalation start lifting from your lower
abdomen without changing the position on your
sitting bones; lengthen your spine; gently lift
your sternum and upper ribs; gently lengthen
between your neck and the back of your head,
maintaining the position of the chin. With an
exhalation put the back of your left hand on
your right thigh, the right arm around your back
and turn to the right until you just start feeling
the limit of the rotation movement, maintaining
the lift.- Inhaling again, observe the lifting described in
point 3. - At the very end of the inhalation relax very
slightly from the present limit of rotation. - Exhaling, maintain a neutral lumbopelvic
position and the lifting, and turn further to the
right until you just start feeling the new limit. - The head rotates only slightly so that the throat
remains relaxed, with the eyes also relaxed. - Repeat points 4–7 3–5 times.
- Breathing naturally, stay for 3–5 breaths in the
maximum rotated, lifted position. - Maintaining the lifting, reverse the rotation of
the head, and come back to the center while
exhaling. - Repeat points 3–10 to turn to the left side.
- After coming back to the center remain still for
a few breaths.
Exercise 2.9: Four-point kneeling
Aims: mobilizing the upper and middle ribs, balance.- Kneel on a folded blanket to have a soft support
for your knees and enough height so that the
back is nearly horizontal; the knees are hip
width apart, and the thighs are perpendicular;
the lower legs are parallel, with the feet pointing
backwards; put your hands on the floor, keeping
your wrists underneath your shoulder joints. - Adjust the neutral lumbopelvic position.
- Maintain this neutral position and control the
costal arches, keeping them slightly inwards. - Lift your right arm horizontally; turn it so that
the palm is facing the ceiling (Figure 6.52). - Hold for 3–5 breaths; lift your arm slightly
higher as long as you can maintain the neutral
lumbopelvic position and control the costal
arches.