Exercising with broken ribs can only be started after pain subsides enough to allow rehabilitative maneuvers to take place. Allowing your ribs enough time to heal plays an essential role in properly recuperating. Suitable exercises range from deep breathing maneuvers that teach you to breathe properly to prevent lung collapse to strengthening and flexing your upper body while improving posture. Since all conditions differ, check with your doctor before starting any new exercise.
Upper Body Flexing
Gentle range of motion maneuvers that stretch out your upper body area need to be included as part of your exercises with broken ribs regime. Stretch out your ribcage, shoulders and arms by doing some overhead raises. Start by sitting upright in a firm armless chair with your feet firmly on the floor. Gently and slowly lift both hands overhead until your upper arms touch your ears, according to Drugs.com. Stretch as far as possible without pain. Hold stretch 10 seconds. Slowly return arms to original position. Relax 10 seconds. Repeat exercise 10 times.
Deep Breathing
Broken ribs commonly result in the inability to take deep breaths. When your ribs have healed past the intense pain stage, you need to include some deep breathing exercises to properly recuperate. Deep breathing exercises for broken ribs play a key role in keeping your lungs clear and lowering your risks of developing pneumonia, according to the University of Pittsburgh Medical Center. Start by sitting upright in a firm chair. Place both hands onto your lap, and close your eyes. Slowly breathe in through your nose and fill your lungs as full as possible. Hold for two seconds. Slowly exhale and return to original position. Relax five seconds. Repeat 10 times.
Shoulder Blade Tighteners
Exercises with broken ribs will improve posture by including some shoulder blade tighteners into your routine. Start by sitting upright in a firm chair or standing with your feet shoulder-width apart. With your arms at your sides, tighten your shoulder blades together as tightly as possible without causing pain, according to Physioadvisor.com. Hold five seconds, them slowly return to original position. Relax 10 seconds. Repeat 10 times.
Shoulder Flexions
Keeping your shoulders flexible plays a key role during broken ribs recuperation, according to the University of Pittsburgh Medical Center. Work on your shoulder flexibility by doing some gentle shoulder rotations as part of your exercises for broken ribs regime. Start by sitting upright in a firm armless chair. Slowly move your elbows toward your ears as if shrugging. Hold five seconds. Return to original position and relax five seconds. Gently move shoulders toward back and hold five seconds. Return to original position and relax five seconds. Gently move shoulders forward and hold five seconds. Slowly return to original position. Relax 10 seconds. Repeat 10 times. Remember not to move your back or neck during this exercise, only your shoulders.
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