First Rib Release
JOINT RELIEF
BENEFITS:
Instantly relieves tension in neck and shoulders, improves posture, improves overhead and front rack positioning, improves thoracic mobility, can help decrease upper back pain.
The ability to mobilize the first rib can be crucial to relieving tension in your neck and shoulders. Its a stable go-to mobility for those with chronic tension headaches- while in the process of breaking your teeth clenching habit. With this, you can deal with your tension headaches without chemical interference or other less- than-healthy means.
This particular test will be kinesthetic and visual. Take note of the tension in your neck and shoulders and look at your posture in a mirror.
To find your first rib, reach your hand up and place it on top of your opposite shoulder. Now, move your hand into the corner of where your neck meets your shoulder (trap, really). Firmly push down on the back half of this area. Push down in several areas. Once you feel the dense, hard bone underneath, you have found your first rib.
Begin this technique by standing about a foot an a half away from a door frame. Place your lacrosse ball on the meatier/back-half of your shoulder, in the corner where you found your first rib. Hinge at your waist until your shoulder is nearly touching the door frame. Allow your hips to lean forward until you feel your lacrosse ball make contact with the door frame. Apply pressure until you come to a complete stop. Drive your hips forward -just
a touch- to add slightly more pressure into the ball and then wait here. Relax your working arm straight down with gravity. Just let it hang and wait.
The first time this releases, it can be painful, and take up to about a minute. After a few times, it gets easier, and you’ll be looking at a wait-time closer to twenty seconds. If you’ve been suffering from tension headaches and were to learn any technique from this book (aside from unclenching), this technique alone may change your life.
Again, you’re pushing forward until you feel a ‘stop’, add a few pounds of pressure and wait, arm limp, until there is movement again. Follow the movement through until you feel a second subtle ‘stop’. After, let up off the door frame and catch the ball with your other hand.
Check a mirror. If your two sides are now wildly uneven, then continue onto your other side. After completing your other side, take notice of your neck and shoulder tension compared to before you began.
QUICK REFERENCE:
1. Place a lacrosse ball on the back, meatier part of your shoulder. In the corner of where your shoulder (trap, really) meets your neck.
2. Stand about a foot an a half away from
a door frame. Hinge at your waist until the lacrosse ball attached to your shoulder is touching the door frame. Once stable, let your working arm hang as you take relaxing breaths and wait for the release.
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