Ideally – When we take a breath into our lungs, the rib cage should have the ability to expand in ALL areas.

(Think of this movement like a balloon expanding in all directions. That is – It’s not just an isolated part of the balloon expanding as it inflates.)

If expansion does not occur in a particular area of the rib cage, this suggests that this area is locked into a certain position. (… This may influence posture and how the body moves!)

This blog post contains the exercises to maximize the expansion in all areas of the rib cage.

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How To Expand The Rib Cage

This can help stretch and lengthen the tight structures that may be locking the rib cage into a certain position.

In This Blog Post

START HERE: Position The Lower Ribs
THEN HERE: Relax Neck and Shoulders
AREA 1: Front Of Rib Cage
AREA 2: Side Of Rib Cage
AREA 3: Back Of Rib Cage

If you are not sure where you are restricted, consider performing the suggested exercises for all areas to determine which area of the rib cage you feel the most tightness with.

Start Here: position The Lower Ribs

The first (and arguably the most important) step when increasing the expansion of the rib cage is to learn how to place the lower ribs at the front of the rib cage in the correct position.

For many people – the lower ribs tends to flare outwards.

This suggests a breathing strategy is being used where air enters the lungs without proper rib cage expansion.

By placing the lower ribs in the suggested position, this can help encourage more movement in the tight areas of the rib cage.

1. How To Position The Lower Ribs

Instructions:

• Lie down on your back.
• Keep your knees bent and feet flat on the floor.
• Take a deep breath in.
• Slowly exhale all of the air out of your lungs through your mouth.
• As you completely empty the air out of your lungs, allow the lower ribs at the front of the rib cage to drop downwards.
• Aim to feel a muscular contraction in your abdominal region as you do this.
• Maintain this new position of the lower ribs.

Now – Take a breath in WITHOUT allowing the lower ribs to flare outwards.

2. Check The New Position Of The Lower Ribs

Instructions:

• Place both hand on your stomach region.
• Slide your hands up towards the chest region.

(Note: It’s not likely that many of you will be able to get the correct rib cage position straight away. If that is the case, you may need to…)

3. Address Flared Ribs

If you are struggling to get your lower ribs into the ideal position, consider checking out my complete guide on how to address this issue.

See Post: Exercises For Flared Ribs

Keep Neck and Shoulders Relaxed

When performing the exercises mentioned in this blog post, it is also important to keep your neck and shoulder muscles completely relaxed.

In many people – they tend to tense their neck and shoulder muscles as they breathe air into the lungs.

Overuse of these muscles can be associated with:

Similarly to having flared ribs (see above), this suggests a breathing strategy is being used where air enters the lungs without proper rib cage expansion.

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Which area of the rib cage would you like to expand?

Once you know 1. How to position the lower ribs and 2. Keep your neck/shoulder relaxed, you are now ready to begin the exercises to expand the rib cage.

AREA 1: Front Of Rib Cage
AREA 2: Side Of Rib Cage
AREA 3: Back Of Rib Cage

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1. Front of Rib Cage

REMEMBER: When performing these exercises, it is important to place the lower ribs into the suggested position and to keep your neck/shoulder completely relaxed.

a) Front Of Rib Cage Expansion

Instructions:

• Stand between a door frame.
• Lift your arms and place both forearms on the door frame.
• Lunge forwards.
• Move your lower ribs into the suggested position.
• Keep your neck and shoulders completely relaxed.
• Take a deep breath in.
• Aim to feel a stretch in the front of the rib cage.
• Do not allow your lower ribs to flared outwards.
• Take 3-5 deep breaths in this position.

b) Front Of Rib Cage Expansion (One Side)

Instructions:

• Assume the 4 point kneel position.
• Place your forearm onto a chair.
• Tilt and retract your shoulder blade backwards.
• Move your lower ribs into the appropriate position.
• Keep your neck and shoulder completely relaxed.
• Lean your torso towards the floor.
• Aim to feel a stretch in the front of the rib cage.
• Take 3-5 deep breaths in this position.
• Repeat on other side.

c) Front Of Rib Cage Expansion (Seated)

Instructions:

• Place both hands on the waist.
• Pull your shoulder blades and elbows backwards.
• Move your lower ribs into the suggested position.
• Keep your neck and shoulder completely relaxed.
• Aim to feel a stretch in the front of the rib cage.
• Take 3-5 deep breaths in this position.

d) Front Of Rib Cage Expansion (Kneeling)

Instructions:

• Kneel down on the floor.
• Place your hands onto the chairs.
• Lean your torso forwards.
• Tilt and retract your shoulder blades backwards.
• Move your lower ribs into the suggested position.
• Aim to feel a stretch in the front of the rib cage.
• Make sure to keep your neck and shoulder completely relaxed.
• Take 3-5 deep breaths in this position.

2. Side Of Rib Cage

The following instructions aim to expand the RIGHT side of the rib cage.

(To expand the LEFT side of the rib cage, perform the movements using the opposite side mentioned in the instructions.)

REMEMBER: When performing these exercises, it is important to place the lower ribs into the suggested position and to keep your neck/shoulder completely relaxed.

a) Side Lie

Instructions:

• Lie down with the side of the rib cage that you would like to expand closer towards the ground.
• Prop your upper body onto your hand.
• Keep your arm completely straightened out.
• Lean your body weight into your arm.
• Push the side of the rib cage towards the arm.
• Relax into this position.
• Move your lower ribs into the suggested position.
• Aim to feel a firm stretch on the side of the rib cage.
• Make sure to keep your neck and shoulder completely relaxed.
• Take 3-5 deep breaths in this position.
• Repeat on the other side.

b) Side Opener

Instructions:

• Assume the position above.
• Hold onto a door frame with your hand.
• Whilst anchoring your legs as shown, aim to bend your mid section as much as possible.
  • Use your body weight to sink into the stretch
• Twist your pelvis away.
• Move your lower ribs into the suggested position.
• Aim to feel a stretch on the side of the rib cage.
• Make sure to keep your neck and shoulder completely relaxed.
• Take 3-5 deep breaths in this position.

3. Back Of Rib Cage

REMEMBER: When performing these exercises, it is important to place the lower ribs into the suggested position and to keep your neck/shoulder completely relaxed.

a) Forward Flexion

Instructions:

• Sit up right on the edge of a chair.
• Lower your chin towards the upper chest.
• Place your fingers behind the back of your head.
• Gently pull your head downwards.
• Whilst keeping the chin tucked, slowly curve the upper back downwards.
• Reach your elbows forwards/outwards.
• Move your lower ribs into the suggested position.
• Aim to feel a stretch on the back of the rib cage.
• Make sure to keep your neck and shoulder completely relaxed.
• Take 3-5 deep breaths in this position.

b) One Side Expansion

Instructions:

• Sit down on a chair.
• Curve your upper back forwards.
• Side bend the spine away from the side of the rib cage that you would like to expand.
• Pull your head towards the armpit.
• Move your lower ribs into the suggested position.
• Aim to feel a firm stretch in the area between the shoulder blade and spine.
• Make sure to keep your neck and shoulder completely relaxed.
• Take 3-5 deep breaths in this position.

c) Cat Stretch Position

Instructions:

• Assume the 4 point kneeling position.
• Keep your arms straight and reaching towards the floor throughout this stretch.
• Round your upper back as much as possible.
• Tuck your chin in and look towards your belly button.
• Move your lower ribs into the suggested position.
• Aim to feel a firm stretch on the back of the rib cage.
• Make sure to keep your neck and shoulder completely relaxed.
• Take 3-5 deep breaths in this position.

d) Round Over A Ball

Instructions:

• Sit down on a chair.
• Rest a large ball in front between your chest and thighs.
• Round your upper back over the ball.
• Relax your arms.
• Move your lower ribs into the suggested position.
• Aim to feel a firm stretch on the back of the rib cage.
• Make sure to keep your neck and shoulder completely relaxed.
• Take 3-5 deep breaths in this position.

e) Hanging

Instructions:

• Hold onto a horizontal bar.
• Drop down into a squat position and allow your body weight to completely hang off your arms.
• Make sure that your feet are gently resting on the floor for support.
• Lean slightly backwards.
• Round your upper torso forwards.
• Tuck your chin in.
• Look downwards.
• Move your lower ribs into the suggested position.
• Aim to feel a firm stretch on the back of the rib cage.
• Make sure to keep your neck and shoulder completely relaxed.
• Take 3-5 deep breaths in this position.

f) Standing Forward Fold

Instructions:

• Start in a standing position.
• Bend over and reach under your toes.
• Lock your finger tips underneath your toes.
• Tuck your chin towards your chest.
• Relax your arms. Lean backwards as you pull your upper back towards the sky.
• Move your lower ribs into the suggested position.
• Take a deep breathe in.
• Aim to feel a firm stretch on the back of the rib cage.
• Make sure to keep your neck and shoulder completely relaxed.
• Take 3-5 deep breaths in this position.

Note: Take care with this exercise if you have lower back issues.

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Conclusion

Having the ability for your rib cage to expand in all directions allows for optimal breathing mechanics.

Try out the suggested exercises on this blog post to help loosen up the rib cage.

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Disclaimer: The content presented on this blog post is not medical advice and should not be treated as such. It is not intended to be used as a substitute for professional advice, diagnosis or treatment. Use of the content provided on this blog post is at your sole risk. Seek guidance from a healthcare professional before starting any exercise and/or implementing any recommendation. For more information: Medical Disclaimer.