Week 2 - Day 4

Drill 1: Supine Rib Shift with Breath

Setup

  • Lie on your back with knees bent, feet flat on the floor.
  • Place hands on your lower ribs for feedback.

Instructions

  • Inhale deeply, expanding the ribs laterally.
  • Exhale and gently shift the ribs side to side.
  • Return to center before switching sides.
Sets: 2–3
Reps: 8–10 slow shifts per side
Breath: Exhale during shift, inhale to return
Rest: As needed

What to Feel

  • Subtle motion through the ribs with minimal effort.

What to Avoid

  • Arching the back or tensing the neck.

Red Flags

  • Pain or discomfort in the ribs or spine.

Regression

  • Reduce range of motion if needed.