first rib mobilizer exercise : How to do, Benefits, Side Effects, Uses, Precautions

( first rib mobilizer )

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Name of exercise  Mob thoracic first rib w/towel
Other names of exercise first rib mobilizer
Description of exercise First rib mobilizer exercise is a stretching and strengthening exercise that targets the first rib, which is located at the top of the rib cage. This exercise is commonly used to improve posture and alleviate tension in the neck and shoulders. To perform this exercise, one should sit or stand with their arms by their sides and gently pull their shoulder blades back and down. Next, they should tilt their head to one side, bringing their ear towards their shoulder while keeping their chin parallel to the ground. This will stretch the first rib and the muscles surrounding it. Hold for a few seconds, then repeat on the other side. This exercise can help improve range of motion and reduce discomfort in the upper body.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Loop a towel over shoulder near neck as shown.
  • Bend head toward towel.
  • Pull down on towel and hold firmly.
  • Slowly bend head to opposite side and hold.
  • Return head to center.
  • Repeat exercise on other side.

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    Video Tutorial

     

    Body Part Neck, Chest
    Type of Muscles Cervical, Rhomboid or Trapezius
    Category of Exercise __
    Type of Exercise __
    Body Position Standing, Sitting
    Difficulty Level Low
    Direction of Exercise Side Bend
    Type of Action Abduction, Elevation, Retraction

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improved posture
  • Increased shoulder mobility
  • Reduced neck pain
  • Enhanced breathing
  • Improved blood circulation
  • Reduced tension in shoulders
  • Strengthened chest muscles
  • Alleviated shoulder impingement
  • Improved range of motion
  • Reduced risk of shoulder injuries

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The first rib mobilizer exercise should be avoided if you have a history of rib fractures or dislocations, as it can further aggravate the injury and delay healing. It should also be avoided if you have any current shoulder or neck injuries, as the exercise involves movement in these areas and could cause further strain or discomfort. If you have any underlying medical conditions that affect your spine, such as scoliosis or osteoporosis, it is important to consult with a healthcare professional before attempting this exercise. Additionally, if you experience any pain or discomfort while performing the exercise, stop immediately and seek medical advice.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up properly before starting the exercise
  • Use proper form and technique
  • Start with low intensity and gradually increase as tolerated
  • Avoid any sudden or jerky movements
  • Stop if you feel any pain or discomfort
  • Keep your shoulders relaxed and avoid shrugging
  • Breathe deeply and evenly throughout the exercise
  • Do not force the movement beyond your range of motion
  • Use a stable surface or support for balance
  • Consult a healthcare professional before starting the exercise if you have any underlying medical conditions or injuries.

    • Helpful in Diseases

  • Thoracic outlet syndrome
  • Costochondritis
  • Rib fractures
  • Scoliosis
  • Ankylosing spondylitis
  • Cervical radiculopathy
  • Tension headaches
  • Whiplash injuries
  • Osteoarthritis
  • Fibromyalgia

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    Frequently asked questions

     

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