Try these easy exercises to improve your posture
What's the story
Enhancing the mobility of the sternocostal joints (where the ribs meet the sternum) is vital for improved breathing, posture, and overall upper body movement. This article presents a selection of five highly effective exercises specifically designed to increase flexibility and strength in this area. These exercises, while simple, can have a profound impact on individuals experiencing discomfort due to stiffness or those seeking to improve their thoracic mobility.
Warm-up
Gentle stretching for starters
Before jumping into more intense exercises, it's important to warm up the sternocostal joints with gentle stretching. Start by standing or sitting upright and extend your arms slowly above your head. Lace your fingers together and lean gently from side to side, holding each stretch for 10 seconds. This warm-up will help relax the muscles around your chest and ribcage, preparing them for more intense exercises.
Flexibility
The doorway stretch
The doorway stretch is excellent for chest and front shoulder flexibility, promoting sternocostal joint mobility. Stand in a doorway, place your arms at a 90-degree angle on the sides of the frame. Lean forward until you feel a stretch across your chest. Hold this for 15-20 seconds, then release. Repeat three times, ensuring not to overextend into discomfort.
Rotation
Thoracic spine rotation
Thoracic spine rotations enhance upper body and ribcage mobility. Sit with feet flat, one hand behind your head, the other one stretched out. Rotate your upper body toward the outstretched arm, keeping hips stationary. Hold for 10 seconds, then switch sides. Perform three sets of 10 repetitions on each side.
Extension
Ball or foam roller exercises
Use a foam roller or small exercise ball to improve sternocostal joint mobility. Position it under your upper back, not directly on the sternum but slightly lower. Roll gently or remain stationary, letting gravity stretch the area. Optionally, extend arms overhead for additional stretch. Stay here for two minutes, concentrating on relaxed breathing.
Respiration
Breathing exercises
Breathing exercises are important for mobilizing the ribcage and sternocostal joints. To practice diaphragmatic breathing, lie flat with one hand on your chest and the other below your rib cage. Inhale deeply through your nose, making sure your stomach rises more than your chest. Hold for a moment, then exhale slowly through your mouth. This activates muscles in the thorax, improving joint flexibility and strength. Perform 10 repetitions daily.