Therapeutic exercise
Seated Rib Mobilization with Deep Breathing
Combination of active rib mobilization with deep diaphragmatic breathing, seated. Specific for costochondritis and somatic rib dysfunction — chest expansion with each inhalation mobilizes the costochondral joints while reducing associated myofascial pain.
How to perform
- Starting position. Sit upright in a chair with feet flat on the floor, with the hands resting on the lower side of the ribs (one on each side).
- Step 2. Inhale deeply through the nose over 4 seconds, actively expanding the ribs laterally — feel the hands move apart.
- Step 3. Hold maximum inhalation for 2 seconds, with the ribs fully expanded.
- Step 4. Exhale through the mouth over 6 seconds, allowing the ribs to return to a neutral position.
- Return. Between breaths, perform a slight lateral trunk lean to the side contralateral to the pain — this amplifies the expansion of the painful hemithorax.
When not to perform
- Consolidating rib fracture
- Acute pneumothorax
- Symptomatic pleural effusion
- Active lung infection
- Recent thoracic surgery
- Costochondritis with intolerable pain on deep breathing (start with shallow breathing first)
Medical disclaimer. These exercises are presented for informational purposes only. Always consult your physician before starting any exercise program, especially in case of acute pain, recent injury, or underlying clinical condition.
Related Exercises
Wall Angels
Scapulothoracic mobilization in the posterior chain that corrects kyphotic posture. Indicated as an adjunct in cervical disc herniation to reduce compensatory overload.
Thoracic Mobilization on a Foam Roller
Mobilizes the thoracic spine into extension using a foam roller. Improves mobility of the thoracic kyphosis and reduces secondary cervical compensations driven by stiffness in this region — common in people who spend long hours at a computer.
Lateral Intercostal Stretch
Stretches the intercostal muscles through a combination of lateral trunk flexion and sustained deep inhalation. Indicated for costochondritis, myofascial chest pain, and patients with chronic rib stiffness — opens the contracted hemithorax.