A full-body workout for broken ribs can only be started after pain has subsided enough to allow movement. Including stretching, strengthening, breathing and aerobic exercises can help quicken your recuperation period. Remember to use proper form to lower your risk of further injuring yourself. Always consult with your doctor before starting any new workout program.
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Provides Dual Benefits
A full-body workout for broken ribs needs to include aerobics and some weight-bearing exercises that work your bones and muscles against gravity. Weight-bearing activities help build stronger bones while reducing your risk of further injury, according to the University of Pittsburgh Medical Center. Walking not only strengthens your lower body, it also enhances your cardiovascular health. Start walking at a comfortable pace for five minutes. Gradually increase your pace and the duration of your walk until you reach of goal of walking at a moderately-brisk pace for 30 minutes at least five days weekly. Once walking becomes easy, alternate your activities by engaging in dancing, jogging and/or stair climbing.
Includes Deep Breathing
Broken ribs make breathing painful and result in shallow breathing, which can cause lung fluid accumulation and the potential of developing pneumonia. Deep-breathing exercises can lower your risk of developing pneumonia by keeping your lungs clear. Sit upright in a firm chair. Take a slow, deep breath in and hold for one second. Slowly exhale. Repeat this exercise five times throughout the day.
Gently Strengthens Upper Body
Strengthening your upper body plays a key role in improving your posture after having a broken rib, according to UPMC. Include some scapula strengthening maneuvers in your full-body workout for broken ribs. Sit And Be Fit suggests an exercise that you begin by sitting upright in a firm chair. Lift your arms in front of you at waist-level with your palms facing upward. Keep your elbows at your sides. Slowly bring your elbows toward your back and squeeze your shoulder blades together. Hold this position for 10 seconds. Slowly return to the original position and relax for 10 seconds. Repeat this exercise 10 times.
Gently Stretches Upper Body
Maintaining your upper body range of motion plays a key role during recuperation from broken ribs. Keeping your upper body flexible improves blood circulation to your fractured ribs, improves muscle flexibility and also lengthens your spine. Include some seated overhead fruit picker maneuvers as part of your full-body workout for broken ribs. To begin this exercise recommended by Sit And Be Fit, sit upright in a firm chair. Slowly reach your right arm to the ceiling. Pretend you are picking a fruit from a tall tree. Pick five fruits while fully extending your fingers. Slowly return to the original position. Relax for 10 seconds. Repeat this exercise 10 times. Do the exercise again with your left arm.
Gently Stretches Lower Body
A full-body workout for broken ribs must include lower-body stretching to keep muscles flexible and operating properly. Doing some knee-to-chest stretches will stretch the hamstrings and lower back. Sit upright and bring your right knee to your chest. Place your hands behind your knee to increase the stretch. Hold the stretch for 10 seconds. Slowly return to the original position. Relax for 10 seconds. Repeat this exercise five times. Do the exercise again with your left leg.