Neck pain?Chances are you’ve got a popped first rib, first rib mobilization is all you need!
If you’re suffering from elevated first rib, you should know that you’re not alone. In fact, first rib out of place is the number one cause of neck, shoulder and upper back pain!
If you’re experiencing any of the symptoms mentioned here, then this article is for you!
Here’s a complete procedure of how to carry out a first rib mobilization exercise by your self.
Follow these techniques carefully to achieve the best result for your first rib mobilization exercise
Before you start this first rib mobilization technique, you must figure out if you do have a first rib problem, palpate (feel) your upper shoulder on the side you have pain, between
the top part of your shoulder joint and your neck. If your first rib is “off” it should feel hard, almost like a knot. Then,
feel just inside of your collar bone, again on the side of pain. It should feel a little deeper than the opposite side, and
will probably be painful. If you have these findings, do the following.
1. Place the hand of the affected side against your forehead (on the same side).
2. Take a deep breath.
3. While holding that breath, attempt to move your chin towards your armpit (all on the same side).
Using your hand against your head, resist this movement (do not let your head move).
Use about 1 pound of force (it’s not much!)
4. Count to 10. Exhale and relax.
Repeat the sequence 1-4 after having let your head relax down a little bit towards your armpit.
(it will have moved maybe 3” or so). NO PAIN.
After repeating 1-2 times, bring your head to neutral and stretch your arm up above your head…
hold for 4 deep breaths.
At this time, you’ve completed your first rib mobilization exercise and now it’s time to relax.