Sebastian Brosche · 14 min · 824 words
Previously titled: Video 5 - Rib Rehab Program
Hi everyone, welcome back. This is the fifth and final day of our rib rehab program. Today I'm going to be using a kettlebell. If you don't have a kettlebell, a dumbbell will work for this one.
I've got a lightweight and I've got my resistance band. So putting those to one side for a minute. We're going to start lying down as we have previously. And we're just going to go for this rotation mobilization.
You can add an ankle weight if you want to increase the stretch that you're getting with this, but you don't need to. And from there, I bring my legs up and we're going to go into these dead bugs. So I'm going to make sure I keep my back pressed down. I'm going to take a leg in the opposite hand and straighten and come back up.
I can substitute for one of the easier versions for this if I need to, but hopefully at this stage you'll be getting back to being able to do more of the full exercises. And rest there. Next exercise I'm going to do is in tall kneeling. I can do this standing up.
I quite like this version. I'm going to take the weight overhead. I'm just going to lean to one side. I'm just going to go into a static hold for a few seconds there and then come back up, lean the other side.
And as before, if I start getting any pain or discomfort, just hold it just on the edge of that pain or discomfort. So I'm not going to push into it, but it's okay to go up to the edge of it. And as always, make sure you keep breathing with all of these exercises. And put the weight down.
Next exercise we're going to look at, this is one that with a rib injury, people often find a little bit uncomfortable when they start getting back to jiu-jitsu. So we're actually going to isolate this here. So we're going to look at the bridge with a step over and a bridge up. And as I start to rotate here and put the weight onto one leg, the other leg is going to come over the top.
One leg, the other leg is going to come over the top. I'm just going to focus on that movement. And rest for a second. We're going to go straight into the other side.
And rest there. Grab the weight again and you're back into another set of the overhead side bends. So Drop the weight to one side and we'll go straight into our bridge and step over. And rest for a second.
We go to the other side. And rest there. For the next exercise we need our kettlebell and I'm going to set up in a plank position. My hand straight with the kettlebell off to one side.
Drag the kettlebell through the handbag. So if you're not sure about this one to start with, just start by doing the weight and then you can add the drag later. And rest there. So to combine with that one, let's grab our resistance band.
You'll remember this from one of the previous days. We were doing the rotation with the band. So I'm going to set up that my body's at 45 degrees, the arms in line with my body, 90 degrees at the shoulder, 90 degrees at the elbow. And the idea here is that I'm going to rotate from the hips and keep the arm and the body together.
And switch sides. It's important that the rotation isn't coming from the shoulder. The shoulder's staying in the same alignment with the body. And I'm using my core muscles to rotate from the waist.
And rest there. Grab the kettlebell again. And we're going to do one more set. Go back to the band.
Make sure the band is in the hand of the leg that's back. Body at 45 to start with. Line the arm up. And then I'm going to turn from the waist.
And switch sides. And rest there. And that brings us to the end of our rib rehab program. So as we said previously, ribs can be tricky.
They can be frustrating at times. And they can take some time above all else. So do be patient with them. None of the things we've done in this course are a magic wand.
It's unfortunately not going to get you immediately to the point where you can jump straight back into training. But using these exercises in combination with a bit of relative rest, modifying your training for a short period, these can all be things that will help to make your recovery go better, go faster and be less uncomfortable while you're doing it. So good luck with that. And we'll see you back here for another rehab program.
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