Week 5 - Day 2

Drill 5: Supine Rib Shift with Core Engagement

Setup

  • Lie on your back with knees bent, feet flat.
  • Hands resting on ribcage.

Instructions

  • Inhale to prepare.
  • Exhale and shift ribs slightly to one side.
  • Inhale and return to center.
  • Switch sides and repeat.
Sets: 2
Reps: 8 – 10 per side
Breath: Exhale to shift, inhale to return
Rest: As needed

What to Feel

  • Subtle core activation and rib control

What to Avoid

  • Over-shifting or losing control

Red Flags

  • Sharp discomfort in ribs or spine

Regression

  • Limit range of rib movement.