Week 4 - Day 1

Drill 1: Supine Rib Shift with Breath Control

Setup

  • Lie on your back with knees bent, feet flat.
  • Hands resting gently on the sides of your ribcage.

Instructions

  • Inhale deeply through your nose, feeling ribs expand laterally.
  • Exhale and shift the ribs slightly to one side while maintaining pelvis control.
  • Return to center and alternate sides.
Sets: 2 – 3
Reps: 8 – 10 slow reps per side
Breath: Exhale to shift, inhale to return
Rest: As needed

What to Feel

  • Ribcage expanding and shifting laterally
  • Pelvic stability while ribs move

What to Avoid

  • Losing pelvis control
  • Forcing the rib shift

Red Flags

  • Pain or discomfort in the ribs or lower back

Regression

  • Perform with smaller rib shifts to improve control.