Sebastian Brosche · 13 min · 1,094 words
Previously titled: Video 1 - Rib Rehab Program
Hi everyone, welcome to our rehab programme for rib injuries. Now, rib injuries can come in a number of different types and severities. So it can be anything from a rib fracture to an intercostal strain or even a rib separation, which is where the bone comes away from the cartilage. This programme deals with rib injuries in general, but please do consult your individual healthcare practitioner for advice on your specific situation to make sure that it's appropriate.
As always with these programmes, we will start with some very easy, very gentle exercises and then gradually progressing difficulty as we go through the days. I want you to listen to your body and to progress at your own pace. Some of the exercises may be a little uncomfortable, but they should never be really painful. So if they get to the point where they're painful, and stay on the previous days for a little bit longer.
Moving straight on, we'll start with some general mobilisation for the spine and the ribs. I'm going to start in a kneeling position. Now, rib injuries in the early stages can often be very painful. So I'm going to start with a very small movement, just as far as it's reasonably comfortable.
As I said before, it may get a little bit uncomfortable, but I don't want to push into pain too much. Just arching up and arching down. As it starts to get more comfortable, I can make the movement bigger. I want to make sure that I keep breathing as much as I can.
Again, with a rib injury, breathing may be painful, but I need to make sure that I'm not holding my breath. Then come back to neutral. For this next part, I'm going to use a block or a pillow to put my head on, just for a little bit of added comfort. I'm going to lie onto my side with the injured side on top.
So in this case, I'm working on the right hand side. I'm just going to place the bottom hand on the lower ribs, just so I can feel the movement. For a little bit of support if I need it, I'm just going to start by taking a few deep breaths. So as I continue breathing, I'm going to start taking the top arm up over my head.
I'm going to take it as far back as I can comfortably. So and then when I've done that, I'm going to roll onto my back, again keeping the block of the pillow under my head, knees bent up, hands still on my ribs. I'm going to do the same thing, but this time taking the arm up and slightly back to the side. I'm trying to feel some movement in my ribs as I'm doing the arm movement.
With all of these, I'm going to keep it at a level that's reasonably comfortable. So from there, I'm going to come up to kneeling and I'm just going to do some seated rotations. So I'm just turning again as far as I can comfortably. This movement may be really restricted in one direction at the moment.
If it is, just go up to the point where it starts to become uncomfortable and then back. Just keep repeating that movement. And relax from there. I'm going to place my hands behind my head.
We're going to do a similar movement. It opens up the shoulders and the chest. And relax from there. I'm going to place my hands behind my head.
We're going to do a similar movement. It opens up the shoulders and the chest. And relax from there. And we'll return to lying on our backs.
Now from here, I want to put my fingertips under the curve of my back. So I'm going to roll my hips forwards and back a few times and then just press my back down onto my fingertips. From there, I'm going to keep that pressure on my hands and slowly straighten one leg. I'm just starting to engage those abdominal muscles.
I can just take this as easily as I need to in order to be able to do it with relatively little discomfort. And once again, depending on the nature of the injury, you may find this more or less painful when you go to do it. If you're finding it quite easy, then we can start bringing the legs up. If you're finding it hard or very painful, then we'll bring the legs down and we'll make the movement shorter.
So rather than trying to get the leg all the way to straight, just go as far as you can reasonably and then come back up again. So we'll adjust the exercise based on how much pain you're in and how it feels when you do it. But the important thing is make sure you're keeping the pressure down on your hands. Relax that.
Again, just move your pelvis forwards and back, just mobilizing that lower back area. And then we'll come back up again. And then we'll come back down again. And then we'll come back down again.
Again, just move your pelvis forwards and back, just mobilizing that lower back area. And then I'm going to take my hands over my head and similar to as we were doing before, I'm going to breathe in as I reach up. And breathe out as I come back up. So I'm again keeping my back pressed down a little bit in towards the floor.
So I'm not letting my back arch as my arms go backwards. And once again, I'm taking the arms as far as is reasonably comfortable. So depending on where the injury is and what it is, you may find this more or less difficult, but adjust it to suit you. And coming back up.
And finally, I'm going to finish off with a few more rotations. So the important thing we're trying to achieve in this day of the program is just to keep things moving. So it's a nice gentle mobilization and focusing on that breathing. Breathing mechanics tend to get, become a little bit messed up when you have a rib injury.
It's very easy to start changing how you're breathing. So spending a little bit of time just doing those gentle mobilizations is well worth it. And relax there. We'll see you back here when you're ready for day two and we'll start to introduce a few more muscular strength exercises.
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