Rib Cage Mobility Routine: 7 Minutes

If the rib cage lacks mobility, then the diaphragm and intercostal muscles won’t be able to work properly to expand the rib cage when you inhale. This will cause the pecs and lats to become tight. Hence a rounded shoulders appearance.

Here are 3 exercises that will help open up the ribcage. Nasal inhale for 4 counts and nasal exhale for 4 counts (do this 4 times) ... just follow along with me in this video.

• External Intercostal stretch: (external intercostals = accessory breathing muscles). This is a rib opener. Pull on a doorway frame (watch the video): when you inhale, feel the ribcage expanding, feel the intercostals stretching. You’ll also feel a lat stretch. Do both sides.
• Upper Rib Cage Expansion Drill: crook lying position. Push forearms into floor and pack shoulder blades down (do not extend the spine!). Rest head against wall. Dig your feet into the ground and fake pulling your heels towards your bum. Gently nasal inhale for 4 counts (but don't rib flare!) and feel the rib cage expand circumferentially (feel your pecs & biceps stretch!). Fully exhale for 4 counts and you’ll feel the side abs and TVA kick in. Do 4 full breath cycles. This drill will improve upper rib expansion.
• Scalenes stretch: (Scalenes = accessory breathing muscles that elevate upper ribs). Do this standing up. Sidebend neck away, turn head towards side you are stretching, look up, use your hand on your head to GENTLY guide the stretch. Rotate other arm so palm faces forward. Keep your rib cage stacked over your pelvic bowl (no rib flaring and no anterior pelvic tilt).
  Nasal inhale and expand the ribs … you will feel the scalene being stretched by your breath, then exhale fully. Follow along with me in the routine.

I do the rib cage mobility exercises as part of my daily warm up. I also do the routine when I feel "jacked up" or after a pull-ups session.