Hardly anyone has perfect posture, and if yours is particularly bad, you might be wondering how you can improve it.
Well, there are lots of ways to improve your posture, some of which you probably already know about, but did you know that you can improve your posture through rib stretching?
There are lots of reasons why you might be suffering from bad posture, but one of the most common reasons is usually because you have been sitting awkwardly while you work.
It might seem like it’s going to be impossible to rectify your posture, but you definitely can!
If you are looking for some rib exercises to help you improve your posture, then you have definitely come to the right place!
We have put together a list of 6 rib stretching exercises that will improve your posture so that you can feel more comfortable and confident throughout your day! Read on to find out a bit more about these exercises.
1. Three-Part Breath
Sometimes, the best sort of stretching you can do is actually breathing, and this is why the Three-Part Breath exercise is so beneficial.
It is an incredibly grounding and calming and the deep breathing you will be doing will help to stretch all the muscle layers in your rib cage, which in turn will help you to develop and improve your posture.
To do the Three-Part Breath for yourself, simply start by lying on your back and closing your eyes. Observe your natural breathing pattern and try not to focus on your thoughts.
When you feel relaxed, being inhaling and exhaling through your nose. Make sure to do this slowly and deeply.
As you feel your belly expand with air when you inhale, release the air through your nose. On the exhale draw your belly button up to your spine. You need to repeat this cycle a few times (no less than five times).
The idea is to repeat this a few times, but each time you inhale, you will be drawing in a bit more breath than the last time.
2. Thread The Needle
Thread The Needle is a kind of stretch that helps you to open your chest and shoulders. By stretching these areas and muscles out, you will be able to release any tension that has built up in your upper back.
If you are looking for a way to increase your spinal mobility, this is the perfect stretch for you to do!
To do this stretch, you need to start by going on all fours into the tabletop position. Make sure that your hands are kept close together and your knees are slightly wider than your hips.
Now, inhale, and as you do, reach your right arm up to the ceiling ready for a twist.
As you exhale, lower your right shoulder and temple to the ground. Finally, remain in this position and stretch for a minimum of 10 deep breaths before you return to your original starting position.
For extra benefit, make sure that you repeat this whole exercise on your left side.
3. Bridge Pose
The Bridge Pose is fantastic for stretching multiple parts of your body. It especially helps for stretching your neck, chest, shoulders, and spine. It also stretches your ribs to improve your posture and mobility.
This is also a great pose to practice when you need to calm your mind and relax.
To do the Bridge Pose, first lie flat on your back with your arms by your sides. Make sure that your palms are facing down and bend your knees. Now, press the soles of your feet into the ground and lift your hips towards the ceiling.
This motion will engage your glutes.
To get the full benefit of this pose, hold it for a minimum of 30 seconds and then release and slowly lower yourself back onto the ground.
4. Head-To-Knee Bend
The Head-To-Knee Bend is great for anyone who spends a lot of time sitting down and needs to stretch out their ribs and lower body. It is especially ideal for office workers who spend all day in front of a computer.
To do this exercise, simply start by sitting down and extending your legs out in front of you. Make sure to keep your back straight and then bend your right knee, bringing the sole of your right foot up to your inner thigh.
Next, inhale deeply, and then on the exhale, hinge at your hips and lean forward over your left leg. The ideal outcome is that you can reach your left foot with your hands. It might take you a bit of practice, but that is ok!
When you do land it, hold it for 10 deep breaths. Finally, sit up straight and repeat the exercise on the other side of your body.
5. Seated Side Bend
This pose is great for stretching and even lengthening the muscles found between your ribs and pelvis. You can do this pose sitting or standing as well, so it’s definitely one of the more accessible exercises on this list.
The Seated Side Bend will help you to stretch your ribs as well as improve your mobility.
To do this pose, start by choosing between a comfortable seated or standing position. Next, take a deep breath in and reach your left arm above your shoulder.
Now, lean to the right as you exhale. Place your right hand on the floor during this segment for extra support. Stay in this position for 5 deep breaths and then repeat the whole exercise on the other side.
6. Sphinx Pose
The Sphinx Pose is great for stretching your abdominal muscles, which in turn helps you to stretch your ribs and release any tightness in your body that comes from sitting down for long periods of time.
To do this pose, start by laying on your stomach and make sure that your legs are kept at a hip distance apart. Place your forearms onto the floor and keep them in line with your elbows. You then want to inhale deeply and press down on your forearms.
Expand your chest and try to hold this pose for 10 deep breaths. Your aim is to elongate the spine with every single breath.
Conclusion
Each of these poses and exercises will greatly improve your mobility and they are perfect if you are looking for effective rib stretching exercises that will improve your posture.
When you next feel like you need to stretch your body and ribs out, give these exercises a try. Don’t worry if you can’t do them straight away- practice makes perfect!
I created this website to help newcomers to yoga and enthusiasts alike, and to share our common passions for yoga.
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