Passive Rib Mobilization
Keeping our ribs limber and mobile in all directions is critical for deep healthy breath cycles. We can do this passively, where we really allow our body to relax. Or more actively, moving in ways that build some strength.
Here are a few positions to help free up your rib cage (and back) in a passive manner. You’ll want a towel rolled up lengthwise, a pillow or bolster, and possibly a yoga block or book.
360 Degree Opening
For this we will lay on our bolster on all four sides of our rib cage. The point of this is to expand our rib cage when it is not stacked over our ribs. We are not trying to maintain any kind of posture or engage any particular muscle group. The focus is on a big expansive inhale, and letting your body relax on the exhale. For less intensity use a rolled up towel. For more intensity, try a pillow or bolster. Remember, this stretch should not be so intense that you are holding your breath.
Chest/Low Ribs
Lay on your towel/bolster so that the support is under your shoulder blades. Where a bra strap might be (if you wear one). You might want to put a blanket under your head if your neck is feeling awkward. Let your arms fall over your head. Now expand your low ribs as you inhale. This is one instance where we want a little rib flare. We are focusing on the lower half of the rib cage here. Keep this big expansive breath going for as many cycles as feels good.
Side Ribs
Keep your support where it is. Roll on to one side, so your rib cage is draped over the support. You may need to scootch to the center of your support. Let your top arm fall over your head. Expand the side of your rib cage from your lowest rib all the way to your armpit with every inhale. Relax on every exhale. Stay here for a few breaths, then repeat on the other side.
Back
Now roll so the support is on your low ribs (boobs should not be smashed by the bolster). Either leave your hands long, or let your head rest on the back of your hands. Expand your rib cage along your spine on every inhale, relax on the exhale. Remain for a few breaths.
Child’s Pose Chest Opener
Upper Chest
Grab blocks, bolster, or rolled up blanket. Start in table top with your support behind your wrists. Send your hips to your heals for child’s pose. Keep your hands on the support so they are lifted off the floor. You can adjust the intensity by varying the height of the prop. Keeping your knees wide will allow your chest to fall closer to the ground and create a more intense stretch. Remember to choose a variation that allows you to take a full breath. Expand into your shoulders and collar bones on your inhale. Relax on your exhale.
Side and Shoulder blade area
Start in Child’s Pose without anything under your hands. Walk your hands to the right corner of the mat so you are creating a gentle C-shape with your spine. Slide your right hand under your right shoulder and press it into the floor so you rotate your rib cage any amount. Rest your head on your left bicep.
Some Reminders
These shapes may feel awkward. Wiggle around until you find yourself in the best position for you and your body.
These are passive. Meaning, make your way into these shapes and then breathe. You’re not actively engaging a particular muscle group. Passive does not mean you aren’t doing work.
You may find that a particular variation doesn’t suit you. Maybe because of your shape (hello boobs), or your mobility in that moment. That’s OK! Explore, skip, come back, find a different way. Every pose is not necessarily supportive for every body.
Balance may mean spending less (or more) time on one side or in one variation. For example, I have a tendency to flare my ribs all the time. So I do the low rib variation because it feels good and I like it, but I spend more time in the variation that gets to my low back. Which needs a lot of extra love and attention.
As always, have fun!