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Yoga for Rib Subluxation

by
author image Aubrey Bailey
Aubrey Bailey has been writing health-related articles since 2009. Her articles have appeared in ADVANCE for Physical Therapy & Rehab Medicine. She holds a Bachelor of Science in physical therapy and Bachelor of Arts in psychology from the University at Buffalo, as well as a post-professional Doctor of Physical Therapy from Utica College. Dr. Bailey is also a certified hand therapist.
Yoga for Rib Subluxation
Rib subluxations are often diagnosed with an X-ray. Photo Credit Ingram Publishing/Ingram Publishing/Getty Images

If you've ever had a rib subluxation, you know this painful condition can make everyday activities as simple as breathing very difficult. This condition occurs when a rib moves slightly out of place. It can be caused by muscle strength imbalances, poor posture or coughing a lot. Yoga poses can improve rib and spine movement after a subluxation.

You should feel a strong pulling sensation when stretching, but don't stretch to the point of pain.
You should feel a strong pulling sensation when stretching, but don't stretch to the point of pain. Photo Credit Valueline/Valueline/Getty Images

Cobra

The cobra pose stretches ribs in front of your chest and extends the middle of your spine where these ribs attach.

Step 1

Lie on your belly on a firm surface. Point your toes and flatten your legs against the ground. Bend your elbows and place your palms on the ground, just below your shoulders.

Step 2

Slowly straighten your arms and lift your chest off the ground. Squeeze your shoulder blades together as you lift up. Stop when you feel a strong stretch in the front of your rib cage.

Step 3

Hold this pose for 20 to 30 seconds, then slowly lower back down. Breathe slowly and deeply throughout the movement.

Read more: Yoga stretches for the Upper Back

The cat-cow pose stretches the front and back of your rib cage.
The cat-cow pose stretches the front and back of your rib cage. Photo Credit jentakespictures/iStock/Getty Images

Cat-Cow

Perform the cat-cow pose to stretch your entire rib cage.

Step 1

Get down in a hands-and-knees position. Make sure your knees are directly under your hips and hands are directly under your shoulders.

Step 2

Slowly breathe in and drop your belly down toward the ground. Lift your chin and chest up as your belly sinks down. Hold for a few seconds.

Step 3

Slowly breathe out and arch your back up toward the ceiling as far as possible. Hold this position for a few seconds.

Step 4

Alternate these poses for five to 10 breaths.

Yoga poses can be performed virtually anywhere.
Yoga poses can be performed virtually anywhere. Photo Credit sodapix sodapix/F1online/Getty Images

Warrior 1

The Warrior 1 yoga pose stretches your entire rib cage with emphasis on your lower front ribs.

Step 1

Stand up straight with your feet hip-width apart. Step one leg forward so that your feet are staggered approximately 4 feet apart. Bend your front knee to a 90 degree angle.

Step 2

Keeping your back leg straight, turn your foot out at a 45-degree angle. Reach both arms straight up toward the ceiling with your palms facing each other. Look up toward your hands.

Step 3

Hold this pose for 20 to 30 seconds as you slowly breathe in and out. Switch leg positions and repeat.

The belly twist pose can also be performed in a seated position.
The belly twist pose can also be performed in a seated position. Photo Credit bbtomas/iStock/Getty Images

Belly Twist

The belly twist uses gravity to gently stretch your ribs.

Step 1

Lie on your back. Bend both knees and place your feet flat on the ground. Rest your arms straight out to your sides in a "T" position.

Step 2

Slowly breathe out and drop your knees to one side. Keep your shoulder blades on the ground throughout the movement. Stay in this position for five slow breaths.

Step 3

Return to the starting position and repeat the pose, dropping your knees to the opposite side.

If you have neck pain, keep your shoulder blades on the ground during the bridge pose.
If you have neck pain, keep your shoulder blades on the ground during the bridge pose. Photo Credit ake1150sb/iStock/Getty Images

Bridge

The bridge pose uses the same beginning position as the belly twist.

Step 1

Lie on your back with your knees bent and feet flat on the floor. Place your arms next to your body with your palms facing the ground.

Step 2

Press down through your heels and lift your hips off the ground. As you bridge higher, lift your chest and shoulder blades off the ground. Use your hands to support your hips if needed.

Step 3

Breathe in and out five times, then slowly lower back down.

Read more: Which Type of Yoga Is Right For You?

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