Unlock Your Ribs With MFR
Unlock Ribs.
Front ribs flaring - back ribs compressed? 👈
Anterior tilt.
➡️ compression in your breathing.
➡️ compression in rotational capacity.
➡️ straining neck and shoulders to pull air into lungs
➡️ core is compromised.
➡️ how you feel in your body is restricted.
Try this short MFR and reinforcement practice to bring expansion into lower back ribs for better breathing, range of movement, core control or sport specific ie., 🎾 tennis, ⛳️ golf, 🏒 hockey…
MFR
1. Free diagram. Lie on side with a ball beneath lowest rib. Pin and breathe, or roll side to side.
2. Place thumb between any 2 lower ribs. Apply pressure, breathe and lean away on exhale. 8-10 spots around the lower ribs = 8-10 breaths.
3. Stack balls and lay so one ball is beneath lowest rib and other is under ribs. Balls close to spine. 8-10 breaths.
before switching sides try flat cactus rotations to notice difference from side to side.
Reinforcement / Mobilization.
1. Diagram movement. Pin ribs with a block. Kipalbhati breath. 20-30 pumps of sharp exhales through nose.
2. Core control. Block between legs - rotate, keeping opposite shoulder blade pinned to floor 8-10 reps.
3. Rib separation. Roll to side. Top elbow tucks under arm pit on exhale - focus on lower back ribs expanding. 8-10 reps.
4. Core control & Rib separation. Side plank on knee - hovering thread the needle. Go slow, use core as navigation system.
5. Unlock ribs. Flexed table top with PNF stretch. Actively squeeze wrists and knees towards one another 3-5 seconds. Release and repeat 8-10.
6. Play with back body expansion. Pin front ribs block or blanket. Bring airflow into lower back ribs.
Hope it helps. 🤍