Sebastian Brosche · 15 min · 1,278 words
Previously titled: Video 3 - Rib Rehab Program
Hi everyone, welcome back. It's day three of our rib rehab program. Today we're going to use a big inflatable Swiss ball. We're only going to use this for one of the exercises.
If you don't have one, it's not the end of the world, but it's quite a nice addition. We're also going to use a light weight, so you can use a dumbbell, that's fine. This one is only a few kilos, two and a half kilos. You can go a little bit heavier, but that will depend on how sensitive your injury is at the moment.
We've also got our trusty bit of resistance band, and we'll need to be able to tie this to something that's not going to fall over. I like to use a wall anchor, but you can also tie it to a heavy desk or something like that, that's fine. Okay, so we'll just pop these to one side for a minute. I'm going to start lying on my back, arms outstretched.
I'm going to take one leg up, and then I'm going to drop the leg over to the other side. Okay, and then come back up, and then switch legs. So I keep the leg as straight as I reasonably can. I don't need to force it too much.
I should get a nice stretch down the back of my leg, right the way up through my back and into that rib area. Once again, as always with these, I want you to just take it to that point where you can feel a stretch, you can feel something going on, but it's not really painful. Again, don't worry if you're not particularly feeling it in that rib area. Some of you may, but some of you may not.
And relax. We're just going to grab the weight that you've got. Now if you still need a pillow or block with this, that's fine. I'm going to take the weight overhead.
We've done this one before with no weight. All we're doing now is just adding a little bit of extra resistance. I'm still making sure that I keep my back towards the mat, so I'm not allowing it to arch. I'm not allowing it to come up.
I'm just taking the arms as far as I can until that starts to become a little bit uncomfortable, either around the ribs or in the shoulders. And again, you're going to pick the weight that you're using depending on how sensitive everything feels at the moment. Some of you may find this no trouble. Other people, it might be a bit more soreness around the rib when you go to do it.
And put the weight to one side. I'm going to grab the Swiss ball. Now I'm just going to squat down in front of it. I'm going to roll back and I'm going to lean back over the ball to stretch out the front of the rib cage there.
Again, I'm going to go only as far as it's comfortable. If this is feeling fine, I can start thinking about maybe taking the hands back over my head to increase the stretch, but I don't need to do that if I'm already getting a stretch higher up. And again, if you need to, you can support your head here. And now I'm just going to rock backwards and forwards.
And coming up, pull off to one side. And coming to that tall kneeling position, just link my hands overhead and we're just going to do some more side bends. If this is tough on your shoulders, you can use your belt, hold it between your hands. And rest.
We'll grab the weight again. Just going to come up to standing. Now, again, you're going to adjust the weight based on how this feels to you at the moment. I'm going to start with the weight in the side opposite the injured rib.
So if it's my right side that's painful, I have the weight in my left hand. And what I'm going to do is just slowly let that weight slide down my leg just until I start to feel something going on. That rib area there. I'm just going to hold it at that point.
Like I said, if you're not feeling anything here, you can slightly increase the weight. A little bit heavier. This is engaging all those trunk and abdominal muscles on the opposite side of the body. Come back up and we're going to switch sides.
Again, I'm just going to slide weight down until I feel some discomfort and just hold it that level. You may find you get more movement on one side than the other. That's absolutely fine. Just take it up to that point of discomfort and hold back there.
Don't push into pain. That's really important. Also, make sure you keep breathing with these exercises. Switch sides again.
Hold it there. Come back up and switch sides. And come back up. Drop the weight to one side.
Now, I've attached my resistance band to a wall anchor here. I'm going to go into a half kneeling position with the band in the hand of the leg that's back. I'm going to go into a half kneeling position with the band in the hand of the leg that's back. What I want to do is I want to rotate my body so it's facing 45 degrees.
I've got the arm and the shoulder in line with the body, 90 degrees at the shoulder, 90 degrees at the elbow. I'm going to rotate from the hips and the waist to come to square and then back round. I'm keeping the arm in the same place relative to the body, but I'm turning the body and the arm with it. And I'm going to rotate.
I'm going to do the same thing on this side. I turn my body first. The arm I want in line with my body, 90 degrees. I'm turning my body and the arm together.
I'm going to rotate. And switch back to the previous side. And switch back to the previous side. And switch back to the previous side.
Once again, the important thing with this exercise is that the rotation is coming from the trunk, not from the shoulder. And as with all of these, you may feel it more on one side than the other. But I do recommend doing both. And one more time on the second side.
And switch back to the previous side. And switch back to the previous side. And switch back to the previous side. And switch back to the previous side.
And switch back to the previous side. And switch back to the previous side. And switch back to the previous side. And switch back to the previous side.
And switch back to the previous side. And switch back to the previous side. And switch back to the previous side. And switch back to the previous side.
And switch back to the previous side. And switch back to the previous side. And switch back to the previous side. And switch back to the previous side.
And switch back to the previous side. And switch back to the previous side. And switch back to the previous side. And rest there.
And that's the end of Day 3. So os I've said previously, rib injuries can be tricky, they can be frustrating. Do persist with it. With all of these, work at a level that you're comfortable with and when you're ready, we'll see you back here for day four.
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