Lessons from a Halloween Skeleton: Understanding Rib Cage Health
Happy October!
As physical therapists, we often encounter things in our everyday lives that remind us of our patients—and this week, it happened with a Halloween decoration! Specifically, a Halloween skeleton got me thinking about an often-overlooked but crucial aspect of physical therapy: the rib cage.
The rib cage plays a vital role in your overall health, affecting multiple areas of your body. So, what is considered normal for your rib cage, and how can you ensure it’s functioning optimally?
Understanding Proper Rib Cage Position
Let’s start with the basics. Find your sternum, the bone located in the middle of your chest. Now, place your flat hand with the pinky side down under each side of your rib cage. (For an even clearer understanding, you can use a washable marker to draw a line under each side of your rib cage.) The angle formed between the two sides of your rib cage should ideally be around 90 degrees.
Next, try this simple exercise: Place your hands flat on the bottom of both sides of your ribs. As you inhale, your rib cage should move up and out. As you exhale, it should move back down and in.
What Do You Notice?
Is the angle of your rib cage too wide? This is a common occurrence, particularly after pregnancy when the organs push up against the ribs.
Do your ribs move as they should, or do they feel stuck or restricted? Proper rib movement is essential for breathing, posture, and overall health, so it’s important to pay attention to any limitations you might feel.
How to Improve Rib Cage Function
Whether your rib cage angle is too wide or your ribs feel stuck, a great place to start is with focused breathing exercises. Here’s a simple technique you can try:
Lie on your back with your hands cupping the lower part of your ribs, positioning your pinkies just below the rib line.
Inhale, focusing on expanding your belly (not your chest and shoulders), and visualize your ribs moving up and out.
Exhale, feeling your ribs move back down and in. If your rib angle is too wide, focus on a stronger, deeper exhale to encourage the ribs to return to a proper position.
Get Professional Help
If you’re unsure about your rib cage alignment or movement, or if you need more personalized guidance, consider booking an in-person or virtual session with us at Empower Your Pelvis (EYP). We’re here to help you achieve optimal rib health and overall well-being.
Wishing you a healthy and happy fall season!
Get Professional Help
If you're experiencing the above symptoms and looking for “pelvic floor therapy near me”, consider scheduling a consultation at one of our locations in Kansas City-Overland Park, Kansas, or Lees Summit, Missouri. Click here to book your appointment.
With wellness in your pelvis-
Amanda Fisher
Owner, Empower Your Pelvis, a pelvic floor therapist in Kansas City (Overland Park, KS and Lees Summit, MO)
A video of breathing exercises for pelvic health