Breathing Exercise

Did you test your breathing? Did you feel your ribs move out to the side, front and back? Maybe only some of your ribs moves? Did one side move more then the other? If your ribs didn't expand or only some moved then you could have a rib mobility issue limiting proper 360 degree rib expansion.

But why does this matter? For that we need to take a look at the musculature that has connection to the ribs. If your ribs are not moving throughout their full range of motion then the muscles that attach to them will not move through their entire range of motion. They are not going through their entire stretch-shorten phase. So they stay in a shortened phase and could become facilitated ( over working) or inhibited (not working properly). Causing you to always feel tight and stiff. or causing a motor control issue some where in the body. That is when some soft tissue work gives you temporary relief but each time you go back to see your favorite manual practitioner you have the same main complaints stiff neck and/or mid-back tightness. IF you take a look at the anatomy slides below you can see the how limited rib mobility could affect your posture and shoulders through your pectoralis major and latissimus dorsi. Hypo-mobile ribs could also be contributing to chronic SI joint dysfunction. For that just look at quadratus lumborum, iliocostalis, longissimus.

I could go on and on for days how limited rib mobility from improper breathing patterns could affect your body and be a contributing factor to your pain and discomfort. I am not saying it is the main cause but something that should be assessed and addressed properly in treatment. It is a major part of my assessment when I am treating low back pain or pelvic floor dysfunction. But that is a whole other topic for a different blog.

OK before a keep rambling on lets get to the breathing exercise. If you have questions about what you just read don't hesitate to contact me. This exercise below is also just one way I cue the exercise. Depending on what I find from our assessment this exercise may be more beneficial for you by performing it slightly different.

Side lying breathing

- Lie on your side with your head rested on something

- Curl into a ball (Spine in a C shape)

- Place your fingers under your rib cage, inhale and push the fingers out (feel the movement into your hand 80% lateral, 10% into your back and 10 % into the tips of your fingers in the front

- Exhale, as you exhale gently push your rib in with your hand (“ha” breath is best)

- If you feel like you are getting to much expansion through your stomach put a pillow up against your stomach. to give a little pressure. The air will follow the path of least resistance so it will help assist with the lateral and back expansion

- Focus on getting that 360 degree expansion as you breath

I forgot your mention in the video that the side you feel less movement on or the restriction on, is the side you want up.However always try to do the exercise on both sides.