Can you move your ribcage?

Written By Megan

by Megan

Got a second? Try bending to the left. Now to the right. Find a twist on each side. Do you move the same on the right side or the left? Is it easier to twist one way than the other?

Why is being able to move the trunk (the central part of your torso) so important? Rib and torso mobility helps you breath better, improving breathing biomechanics, and and makes good posture come naturally.

Rib mobility practices can be especially helpful for those struggling with aches and pains from posture - whether your sit or stand or drive all day for work, spending lots of time in the same position tends to create strain. These practices are also helpful after a cough or cold, to manage muscle tension from coughing. 

Trunk anatomy

The trunk, also known as our torso, includes our chest, ribs, and back and the heart, lungs, and organs of digestion and reproduction. 

The bones in the torso create only structure and stability. They also offer protection for organs like the heart and lungs - organs that are higher up in the torso and protected by your ribcage. 

When it comes to joints in the body, the more structure your bones give you, the less mobility you likely have. Think of your shoulder. You can move it in lots of ways, but it’s easier to injure than a more stable joint like your hip.

In the torso we see lots of stability through the thoracic spine (the bones of the spine connected to your ribcage) and ribcage. But as a result, we have reduced ability to move in this area. 

How did those movements feel at the start of this blog? Can you easily move your mid back through  all these ranges:

  • flexion (rounding forward)

  • extension (bending backwards)

  • lateral flexion (side bending)

  • rotation (twisting side to side). 

The trunk is home to so many muscles. When it comes to movement through the torso we want to pay attention to the muscles of respiration as well as the postural muscles. 

Although there are many muscles with different functions, all muscles are impacted by systemic stress, repetitive use patterns and injury. Cold, flu, asthma, even vomiting can cause an increase in tension in these muscles of the trunk. Shallow and short breathing patterns can also change the tone and length of postural and respiratory muscles over time. 

Self care practices for the ribs

What can we do about it? Below are a few mobility exercises to help you maintain movement and pain free mobility in the trunk. 

You can do these videos at home or at work. 

To do these exercises, you’ll need:

  • A squishy ball  

  • Some floor space 

Squishy ball massage for ribs

These practices help to lubricate the tissues, reduce overall tension and encourage blood flow and circulation. 

Release fascial and muscle tension along the front of the trunk. Megan guides a short rolling practice using a squishy ball to help manage tension in the diaphragm and create opening in the front of the body. 

This practice with Alana uses the squishy ball to open the fascia and muscles on the sides of the rib cage and is paired with breath work to help increase lung capacity 

Build range of motion in back and ribs

This short mobility practice with Megan explores gentle Movement through the spine’s normal ranges of motion.

Pranayama to support rib mobility and lung capacity

Pairing movement with the breath allows the respiratory muscles to engage as well as the postural muscles already activated by the movements.

Pranayama, or breathwork practices, help to target and train the muscles of respiration. Breathwork techniques that focus on using all of the lungs and to deepen the breath can have real impact not just on muscle tone but on nervous system regulation.

Belly-focused breathing is known as down-regulating or calming to the body and they engage the parasympathetic nervous system - helping us to self-regulate and manage stress. Regular breathwork practices can improve lung capacity and oxygen exchange as well. 

Want more resources?

Megan
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Making space to slow down