One-Sided Rib Flare Exercises скачать в хорошем качестве

One-Sided Rib Flare Exercises

3 Exercises to Help with One-sided Rib Flare: **In the video and for these instructions, we are focusing on a left rib flare. Do these daily for a week or two until you see changes. Then, you may need to them 1-2x/week for a couple weeks to maintain the changes. 1. Diagonal PNF: -Grab a light resistance band with both hands. -You are pulling the band apart at a diagonal (left arm will come down & right arm will move up at a diagonal) -As the left arm comes down you are gently bringing the left rib cage down and across towards your opposite hip (don't flex through your spine here and crunch) 2. Tall kneeling serratus reach -Place the band around your trunk & hold onto each end of the band -Inhale 360 degrees (belly, sides, back, chest expand) -Exhale and reach with your shoulder blade pressing your left arm down and across your body gently bringing rib cage down and in (don't crunch or flex the spine here); think of pressing your shoulder blade away to engage the serratus anterior 3. Standing side breathing -Place hands on rib cage & take a deep 360 inhale through your nose -As you exhale, follow the left rib cage down and in with your hand and hold this position. Inhale & breathe into the right side body. Exhale, follow your hand and rib cage down and in again. Inhale, Exhale, repeat for 5 breaths.