Week 4 - Day 3

Drill 3: Supine 90-90 Rib Shift with Breath

Setup

  • Lie on your back with hips and knees at 90 degrees.
  • Arms reaching toward the ceiling.

Instructions

  • Inhale to prepare.
  • Exhale and gently shift ribs laterally to one side.
  • Return to center and alternate sides.
Sets: 2 – 3
Reps: 8 – 10 per side
Breath: Exhale to shift, inhale to return
Rest: As needed

What to Feel

  • Controlled rib movement
  • Core stability throughout

What to Avoid

  • Over-shifting or arching the back

Red Flags

  • Pain or discomfort in ribs or lower back

Regression

  • Perform with feet supported for added stability.