Increase thoracic rotation for pelvic health

I have a renewed interest in the thoracic cage this month. I mean, I have always loved the rib cage, I think it’s such a cool structure. But I’ve been exploring more movement and breath through the ribs with clients and seeing some amazing results. 

You might need some rib cage work if:

-You experience chronic GI distress

-You work at a desk

-You have chronic pelvic pain

-You have prolapse symptoms that won’t get better despite deep core strengthening

-You struggle with settling into your nervous system 

The thoracic cage is meant to be flexible! So how can we access that?

Option 1: Somatic Visualization

-Settle wherever you are, and really connect to the structure of your lungs in your thoracic cage. Tune into their length (the lungs go as high as the clavicle!), their width, and their depth. We often only connect to the front part of our lungs. What does it feel like to sense into the back lobes, and connect with the fullness of their 3 dimensionality? Now take some slow diaphragmatic breaths, not forcing anything, but allowing the rib cage to move how it wants to. What draws your attention?

Option 2: Rib Cage Smash

I have been loooooving a rib cage smash, using a ball or yoga block for opening up the rib cage. 

Come on to your side with your hips and knees bent. You can place your head on a yoga block or small pillow. Place a yoga block or deflated pilates ball underneath your lower rib cage. Extend your top arm over. Breathe here, and allow yourself to sink into your ball or block as you exhale. As you inhale again, focus on breathing into the side and back body. 

Here’s a video if you’re more of a visual learner. 

Let me know how it feels!