Exercise For Rib Cage

Upper Back Mobility To Help Ribs, Spine and Breathing

I find this topic close to my heart having a history of costrochondriatis and neck degeneration.  The ability for the ribcage to move freely and expand is paramount for the health of  our spine and respiratory system. The rib cage serves as a protective enclosure for the vital organs within the upper chest region. 

The mobility of this area begins with breathing, involving the diaphragm. Inhalation and exhalation, along with the movement of the ribcage, are pivotal in the mechanics of breathing. During inhalation, the diaphragm descends, allowing the lungs to expand, while the intercostal muscles contract, lifting the ribcage upwards and outwards. Exhalation occurs as the intercostals relax, allowing the ribcage to return to its resting position, facilitating the  air  flow from the lungs.

There are two articles that you might find interesting  in relation to this topic.  Better Breathing and Breathing exercises

Several factors can contribute to issues in this area, including post-COVID complications, smoking, vaping, anxiety, obesity, snoring, and mouth breathing. It's important to note that snoring may indicate sleep apnoea, necessitating a sleep apnoea test, preferably conducted at home for more realistic results. Additionally, individuals who grind or clench their teeth during sleep may require a mouth guard for better sleep quality. Consultation with a healthcare practitioner is advisable for assistance with these issues, along with a focus on fresh air intake, correct breathing techniques, and regular high-intensity physical activity to improve respiratory health.

I, personally  and clinically  have observed significant improvements in conditions through a series of upper body mobility exercises. I recommend consulting with a personal trainer, exercise physiologist, or myotherapist specializing in rehabilitation for personalised guidance. Mobility exercises, such as thoracic extensions, rotations, lateral flexions, and ribcage expansions, supplemented by techniques involving foam rollers, gentle weights, bosu balls, and resistance bands, along with breathing exercises, can benefit the upper back, ribcage, breathing, and neck. It's crucial to tailor these exercises to individual needs, considering factors such as inflammation, pain levels, fitness, underlying conditions, past lung infections, and other contributing factors.

Posture also plays a significant role in ribcage stiffness. Pay attention to your sitting posture, not only at work but also on couches, stools, at the computer, in cars, and while gardening.

Infections can exacerbate rib cage inflammation, especially in the presence of intercostal weakness, and may be aggravated by coughing. Cold weather or exposure to cold on the chest can also trigger discomfort, particularly for individuals with a history of coostochondritis. Keeping the chest warm with appropriate clothing and warm water bottles can provide relief.

Lastly, stress levels must not be overlooked. Emotional stress, inflammation, fatigue, and toxicity can all contribute to muscle and nerve pain, exacerbating discomfort or leading to more severe pain.

Please speak to your practitioners for guidance in your individual situation. 

Ref

1.Isaac Enbom ANTA newsletter

2. Thanks to Chris Pattison- Personal Trainer