The rib cage is a group of bones that extend from your back, around your body to your chest. A fractured rib is a common injury, and is usually the result of a trauma or sports injury. You can also crack a rib during a particularly bad bout of respiratory illness that causes frequent and forceful coughing. Immediate treatment involves rest, but once the worst of the pain subsides, exercises can help you breathe more easily and regain range of motion in your upper body.
Deep Breathing
The location of your rib fracture and medications you might take for pain relief can impact your breathing, which can lead to complications. Pneumonia is a common outcome in some people who have broken ribs; the shallow breathing you might do to avoid discomfort can cause you to retain fluid in your lungs. Deep breathing exercises can clear your lungs and keep you healthy as your ribs heal. Hold a pillow firmly over your ribcage for support if breathing still hurts. Sit up straight and inhale as much as you can without feeling more pain. Let out your breath slowly. Perform three sets of five deep breaths daily.
Shoulder Blade Stretches
Stretch the muscles that are located near your fractured rib with shoulder blade stretches. Stand up straight with your elbows bent so your arms form a right angle. Extend your hands out in front of you. Move your shoulders back slowly in an effort to squeeze your shoulder blades together. Let up on the extension if your pain increases. When you have gone as far as you can, hold the position for a count of two. Work up to 10 repetitions in each set, but stop if your ribs begin to hurt or become tired.
Range of Motion
You may be directed to hold your chest and arms as still as possible for long periods of time as your broken rib heals. The immobilization gives your body the rest it needs to heal, but can contribute to stiff joints and muscles after you have recovered. Under your doctor's direction, perform some easy range-of-motion exercises to keep your arms and shoulders moving fluidly. Shoulder shrugs, elbow bends and raising your arms -- one at a time -- over your head can help you get back to your full range of motion once your rib has knitted together.
Considerations
Rib fractures can sometimes be dangerous if the the bone is displaced, or moved out of its normal position, because it could puncture your lungs or other internal organs. If you experience severe chest or rib cage pain during movement or breathing, and over-the-counter medicines are not helping, speak to your doctor. Prescription medication can help relieve severe pain as your fractured rib heals.
