The rib cage is the bony structure that surrounds and protects your heart and lungs. A broken rib bone is also known as a fracture and it can be painful -- but barring other complications, it is usually not serious. Broken ribs are a common injury and usually caused by falling or getting hit with something. Rest is a must for recovery from a broken rib, but if you're feeling up to it, some light exercise can help alleviate pain and discomfort. Consult your physician before attempting exercise.
Breathing Exercises
Deep breathing exercises not only help to ease pain, they help you avoid breathing ailments, such as pneumonia. Stand or sit straight up for deep breathing exercises three times a day, according to PhysioAdvisor.com. Straighten your back and breathe in as deeply as possible without making your pain worse, and repeat five times. Or you can try the exercise with a pillow, according to Atlantic Health Sciences Corporation. Hug the pillow to your chest and breathe in and out deeply several times.
Range of Motion
Maintaining range of motion in your arms and shoulders is important when recovering from a broken rib, according to Aurora Health Care. Stiffness in your joints will only add to your pain. Range-of-motion exercises include shrugging and rotating your shoulders, bending your arm at the elbow and raising your arms up and down.
Shoulder Blade Squeezes
You should exercise your shoulder blades three times a day, according to PhysioAdvisor.com. Sit or stand tall, bend your arms and squeeze backward with your shoulder blades as far as you can go without discomfort. Hold the position for a second or two, and repeat the exercise 10 times.
Warnings
Complications from a broken rib can include damage to the blood vessels that take blood to and from your heart, and damage to the liver or spleen. Multiple broken ribs could cause your lungs to collapse. So don't push yourself too far when exercising with a broken rib. If your pain is increasing, stop and rest. If you begin to feel chest pains or you are having trouble breathing, go to the emergency room or call your doctor.
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