3 minute Ribcage Reset
Visit https://movement101.ca/
This unlocks SO MUCH POTENTIAL for your breathing, core, movement.... even your mental health.
Do this daily.
Do this after work, to start your day, to end your day, before a work out to improve your quality of stability, after a work out to undo compensations, after driving, etc
Any time you need a reset.
Hit play and enjoy.
If you sit, have ever been an athlete or are under stress...
THIS IS FOR YOU.
All of these things disconnect your ribcage and pelvis causing you to offload stability into your back extensors. Once this happens you loose back body expansion.
If you can't access back body expansion you will :
-not be able to breathe properly
-not be able to integrate diaphragm into your core
-will loose mobility, athletic separation ( you can't move where you are compressed and this is a primary centre of rotation)
-have less shock absorption in your body ( your ribcage is a spring)
-impair balance
-struggle with posture
-be stuck in your sympathetic nervous system
-have altered neural outflow and tone of your abdominals ( abdominal gripping, etc)
If you want to be a better mover, breathe better, stabilize better, improve posture, prevent overloading of feet, knees, low back, neck, reduce headaches, improve mental health…..take 3 minutes to RESET
⚠️ tips:
0:00 -intro
0:45 -set up in child’s pose ( in DNS we call this first position) ( use props as needed to get comfortable or to progress…details in the video)
1:31 -TOP OF MIND - Back body expansion is a summation of what is happening in your pelvis and your ribcage. We need to reestablish this CONNECTION between ribcage and pelvis for this to work. When you inhale fill your pelvis first. Listen to the cues and I'll guide you through it 🙌
2:21 -use nasal respiration ( mouth breathing turns on back extensors )
3:19 -when it comes to the inhale THE SLOWER = THE BETTER
3:46 - 3 minutes and what you should notice
4:24 - Progressions
4:50 - Why?
5:23 - Take home message
This is a clip from a 45 minute class in my membership entitled THE BACK BODY EXPANSION LAB. If you want to do a deep dive into back body expansion and reconnecting your ribcage and pelvis check out the membership. 🙌
Thanks for watching!
#mobilityexercises #movement101 #physiotherapy #physio #physioexercises #mobility #flexibility #strength #stability
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Want to FEEL better, MOVE better and IMPROVE YOUR BODY?
Visit https://movement101.ca/
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Michelle Edmison
Registered Physiotherapist
Clinical Instructor Faculty of Medicine UBC Physical Therapy Department
Certifications & Specializations :
Kinstretch and FRC
Postural Restoration Institute
Dynamic Neuromuscular Stabilization
Foundation Training
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DISCLAIMER
Michelle Edmison and movement 101 strongly recommends that you consult with your physician before beginning any exercise program. You should be in good physical condition and be able to participate in the exercise. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge
#ribs #ribcage #ribflare # back pain
#posture #mobility #breathing #core
#pilates #yoga #rehab #prehab #physio
#dns #dnsrehabilitation
#posturalrestoration #ZOA