Your ribs serve two primary important purposes. The first purpose is to protect your lungs, and the second is to help your spine support the physical weight of your body. You may sustain an injury to your ribs during an accident or while exercising. Strained ribs are usually discomforting during simple tasks such as breathing. On a more severe level, trying to exercise with a strained rib can be increasingly difficult. It is important to follow your physician's instructions and when you receive approval, start with some simple exercises to support your healing.
Shoulder Blade Squeezes
According to PhysioAdvisor.com, shoulder blade squeezes are an appropriate exercise to perform when you have sustained an injury to your ribs. Start by sitting on a chair or standing with your back straight. Squeeze your shoulders together as far as you can as long as you don't experience any pain. Hold the squeeze for one to two seconds. Repeat this exercise 10 times. As your ribs heal, you can perform this exercise with hand weights to add complexity.
Lying Bicep Curls
Bicep curls are an exercise used to strengthen and tone your arms, specifically the bicep muscles. When you sustain an injury to your ribs, performing exercises like these can place strain on your ribs and core muscles. Reduce this strain by performing exercises lying down. Accomplish this by laying down flat on your back with your knees bent. Pick up a small set of weights and extend your arms over your body, with your palms facing your face. Bring your arms down toward your face, bending your elbow to 90 degrees. Repeat this exercise 10 to 15 times. Complete three sets. If you experience any pain or discomfort, try this exercise without the weights or reduce the number of repetitions.
Squats
A squat is an exercise that is effective in working multiple muscle groups simultaneously. If you have strained ribs, this is an exercise you can do, given its slow progression and concentrated focus on breathing. Start by standing shoulder-width apart. Slowly bend at the knees as if you are sitting in a chair. Exhale slowly as you lower your body. Hold this form for one to two seconds and inhale slowly as you return to the starting position. Repeat 10 times and complete three sets. When you feel comfortable, perform these with hand weights for added resistance. If you feel pain or discomfort, take a break.
Leg Lifts
Leg lifts provide double benefits by helping to tone the legs and strengthen the core. Perform this exercise by laying flat on your back with your legs straight and feet together. While inhaling, slowly raise your feet to hip level, keeping them together. Exhale slowly and lower your feet. Repeat 10 times, completing three sets.
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