Sebastian Brosche · 15 min · 973 words
Previously titled: Video 4 - Rib Rehab Program
Hi everyone, welcome to day four of our rib rehab program. So I've got my Swiss ball here for later. I've got my lightweight foam roller and I've got a rather beefier resistance band today. Again, you can adjust that based on what you have available and also how well the program is going and how sensitive the rib is at this point.
Okay, so drop the ball to one side. We're going to start with foam roller. I'm going to start sitting, my knees bent up and with the roller just under the mid-back, just around the bottom of my rib cage. Now hopefully we should be at a stage now where this isn't too sore but again, judge it by how you feel and adjust the movement according to what's reasonably comfortable.
I can put my hands behind my head. I'm just going to lean back and up. I'm just going to do some mobilizations and I can make these smaller if I need to. So I'm going to do that three times.
Then I'm going to use my feet to roll myself down. So the roller travels a little bit higher up my back. I'm going to do the same thing again. Now you may find that there's one or two of these spots in particular where you get some pain, so in which case just make the movement a bit smaller there.
Again, work within the reasonably comfortable zone. A little bit of discomfort is okay, remember, but we don't want to push into pain too much. And now I'm just going to keep rolling down and I work my way up the back. So I'm just going to keep going as high as I can.
At the top I can start taking my elbows back, making sure I'm still getting that movement. And then I'm just going to roll all the way up and down the back a couple of times just to finish with. Drop the roller to one side and we're going to go straight into some side planks. So the very basic version of this is elbow and knee.
I'm just going to push my hips up and get my body in a straight line. Now I want to focus on my breathing with this so I want to make sure that I'm still taking nice deep breaths. And relax. And then we're going to switch to the other side.
Once again make sure I'm taking nice deep breaths. If you want to make this exercise harder you can go to your feet so you can straighten your legs. Put yourself on the feet and the elbow. The idea is again to adjust it based on how strong you are and how sensitive the injury is at the moment.
And switch sides again. So I'm going to show the next more difficult version. If you can put the feet down and the elbow. But do stay with the first version if you need to.
So focusing on your breathing in these plank positions is a good way of getting your breathing mechanics good while also engaging your abdominal muscles. And rest there. Lying onto your back. We're going to go back to an exercise we did on day two.
But now we're going to make it a little bit more difficult. So when we're doing these isometric crunches. Come up a little bit further. And again we're going to hold that position just at the point where you're starting to feel that.
Keep breathing. And back down. And go to the other side. Come back to the first one.
And back down. And relax. Okay. So from here I'm going to place one hand and one foot on the floor.
Opposite hand. Opposite foot. And if I want I can add a weight overhead. But I don't need to for now.
I'm just going to lift up with that hand and foot. As though I was going to do the part of a technical stand up. Just going to lift the hips up. And back down.
Up. And back down. Switch sides. Next grab your ball and your weight.
What we're going to do here. Holding the weight above me. And then a twist. One side.
And the other side. Okay. And rest there. Finally get the resistance band.
Now there's two ways to do this. One is you can attach the band to a wall or to a table leg. The other one, which I quite like. If your hips allow you to do this.
Is to take one leg out straight. The other leg in half kneeling. Again I hold the band in front of me. I'm just going to push out straight.
And back. Again I can change the tension in the band. Based on how hard I want to make it. And then just switch sides.
Again. I'm going to make sure I'm engaging all my core muscles here. And the other leg. core muscles here.
And just return to the ball. Do one more set of these. If this feels easy, you may want to increase the weight slightly. And drop the ball off to one side.
Pick the band back up and we'll do one more set of these. And drop the ball off to the other side. And drop the ball off to the other side. And drop the ball off to the other side.
And drop the ball off to the other side. And drop the ball off to the other side. And drop the ball off to the other side. And rest there.
And that's it for day four. So once you're ready, we'll see you back here for the fifth and final day of this series. And we'll increase the intensity a little bit more.
This is the transcript. Become a member to watch the video.
Watch now →.avif)