Yoga moves for sliding rib

Rib injuries can be very painful. Subluxation at this site, also called slipping rib syndrome, occurs when a rib is partially dislocated. Yoga can help with rib subluxation in two ways: by reducing the stress caused by the injury and by stretching and strengthening the muscles that support these bones.

Fortunately, we can work to correct posture with some simple exercises that strengthen the rib cage. Stretching those often-forgotten little muscles between the ribs, called the intercostal muscles, can relieve tension in the torso and return the ribs to proper postural alignment.

Yoga for rib subluxation

Your ribs have muscles between them, called intercostals. Yoga poses stretch these muscles in both the front and back of the ribcage, as well as the muscles in the abdomen, back, and shoulders that also connect to the ribs.

cobra pose

Cobra Pose stretches the chest, lungs, shoulders, and abdomen. The abdominals bring the ribs closer to the pelvis. Stretching your abs can help relieve tension and return your ribs to a neutral position.

1. Lie face down on the floor.
2. Stretch your legs back and place your hands flat on the floor under your shoulders with your elbows close to your body.
3. Press the tops of your feet and thighs firmly into the ground.
4. As you inhale, straighten your arms to gently lift and stretch your chest off the floor.
5. Squeeze your shoulder blades together and gently push your side ribs forward.
6. Hold the pose for 15 to 30 seconds while breathing in slowly.
7. Return to the starting position during an exhalation.

Extended Puppy Pose

Extended Puppy Pose stretches the back and shoulder muscles attached to one or more ribs. These muscles can hurt due to subluxation of the ribs.

1. Start on all fours.
2. Walk slowly on your hands as you stretch your chest toward the floor, keeping your hips over your knees and your arms shoulder-width apart.
3. As you exhale, press your hands down, reaching your arms forward as you pull your hips toward your heels.
4. Make sure that your elbows do not touch the ground.
5. Place your forehead on the floor and relax your neck, feeling the stretch in your spine.
6. Hold this pose for 30 seconds to a minute.
7. As you exhale, walk your hands in and return to your knees.

cat/cow

The cat and cow poses can be performed individually or combined in one exercise by alternating between the two poses. Cat Pose stretches the back of your ribcage, while Cow Pose targets the front of your chest.

1. Start on all fours with your hands in line with your shoulders and your knees in line with your hips.
2. Breathe in, then as you exhale, arch your back toward the ceiling and gently tuck your chin in toward your chest. This is the cat pose.
3. As you inhale, move into Cow Pose by lowering your belly toward the floor and looking up at the ceiling.
4. Alternate these poses for five slow breaths.

Child's posture

We'll start the gentle stretch by breathing fully into the ribs using this gentle lateral stretch. On each inhalation, we will focus on breathing to the back and sides of the ribs, expanding on each inhalation and releasing tension on the exhalation. If we have sensitive knees, we will place a blanket under them to cushion.

1. Begin on hands and knees in tabletop position. She touches her toes and brings her hips back and down onto her heels. She opens her knees and stretches her arms out in front of you.
2. Move your hands to the right, far enough to feel a stretch on the left side of your body. Stay there for 5 deep breaths.
3. Pass your hands through the center and then to the left side. He holds another 5 breaths.

Seated Side Bend

Lateral stretches lengthen the muscles between the ribs and the pelvis, improving mobility. You can do this stretch standing up or in any seat. It can even be tested on the office desk.

• Get into a comfortable sitting position.
• Inhale to reach the left arm above the shoulder.
• Exhale to lean to the right, placing your right hand on the floor.
• Stay for 5 breaths and repeat on the other side.

thread the needle

This stretch opens the chest and shoulders, releases tension in the upper back, and increases mobility in the spine.

1. We will get on all fours with the knees wider than the hips and the hands together.
2. We will inhale to reach the right arm to the ceiling to turn. Then, we will exhale to "pass" the right arm down between the left arm and the knees, going down towards the right shoulder.
3. We will inhale to reach the ceiling again and repeat the movement.
4. We will do three repetitions, then we will change sides.

Rag doll

This stretch opens the muscles of the back and releases tension in the neck. If we want a good stretch in the hamstrings, we will slowly straighten the legs while hanging in the ragdoll pose.

1. We will stand with our feet hip-width apart.
2. We will bend the knees and lean forward at the height of the hips, resting the chest on the thighs.
3. We will hold the opposite elbows with the hands and inhale deeply. We will exhale, and we will release any tension in the neck and back.
4. It is advised to do this for 5 deep breaths.

stretch with caution

Although yoga can be beneficial for rib subluxation, overstretching can make the injury worse. Perform yoga poses in a position that gently stretches or pulls, but does not pain, your ribs and surrounding muscles.

See a doctor for an accurate diagnosis if you have chest pain. In some cases, it can be a sign of a life-threatening condition, such as a heart attack.