UPPER BACK, CHEST, RIB STRETCHES AND BREATHING EXERCISES
Note: Please consult with your Chiropractic prior to commencing these exercises
Basic
BREATHING EXERCISES
Belly Breathing Exercise (Diaphragmatic Breathing)
Lie on your back with your knees up and completely relax. Place one hand on your chest and the other on your belly. Breath in through your nose taking in as much air as you comfortably can and allow the hand on your belly to raise higher than the one on the chest (this shows that air is being pulled into the base of your lungs). Hold for up to 7 seconds and then slowly breathe out through the mouth for up to 8 seconds (contract your belly muscles to fully release as much air as possible). Try and perform a set of 5 of these every 10-15 seconds. You can perform this 5-10 times per day.
Seated Belly Breathing Exercise (Diaphragmatic Breathing)
Whilst seated with good posture place one hand on your chest and the other on your belly. Breath in through your nose taking in as much air as you comfortably can and allow the hand on your belly to raise higher than the one on the chest (this shows that air is being pulled into the base of your lungs). Hold for up to 7 seconds and then slowly breathe out through the mouth for up to 8 seconds (contract your belly muscles to fully release as much air as possible). Try and perform a set of 5 of these every 10-15 seconds. You can perform this 5-10 times per day.
STRETCHES
Upper Back Side-Bend Stretch
Stand up straight with your arms on your sides and side bend your upper back only as far as comfortable to one side, hold for 3 seconds and then and repeat to the other side. Concentrate your stretch through your upper back. Perform 10 stretches, three times per day.
Horizontal Rolled Up Towel Upper Back Stretch (Thoracic Mobilisation)
Place a rolled up towel horizontally under your upper back and rest. Allow the weight of your head and neck and low back to create a gentle stretch through the vertebrae of your upper back. Enhance the stretch by taking deep breaths. Perform this stretch for 3-10 minutes.
SEATED STRETCHES
Vertical Rolled Up Towel Upper Back Stretch (Thoracic Mobilisation)
Place a rolled up towel vertically along the spine of your upper back and rest. Allow the weight of your shoulders & gravity to create a gentle stretch through your upper back and ribs. Enhance the stretch by taking deep breaths. Perform this stretch for 3 to 10minutes.
BROOM STICK STRETCH
Seated Flexion Stretch
Whilst seated gently drop your head forwards and feel for a stretch down your neck and upper back, hold for 3 seconds and then relax. Tuck your chin in for a stronger stretch. Perform 10 stretches, three times per day.
ALL BREATHING EXERCISES
Upper Back Rotation Stretch (Thoracic Rotation)
Stand upright holding a broom stick across the top of your back. Slowly & gently rotate your upper back as far as comfortable one way, hold for 3 seconds and then the other. Perform 3 sets of 10 repetitions, three times per day.
Belly Breathing Exercise (Diaphragmatic Breathing)
Lie on your back with your knees up and completely relax. Place one hand on your chest and the other on your belly. Breath in through your nose taking in as much air as you comfortably can and allow the hand on your belly to raise higher than the one on the chest (this shows that air is being pulled into the base of your lungs). Hold for up to 7 seconds and then slowly breathe out through the mouth for up to 8 seconds (contract your belly muscles to fully release as much air as possible). Try and perform a set of 5 of these every 10-15 seconds. You can perform this 5-10 times per day.
Seated Belly Breathing Exercise (Diaphragmatic Breathing)
Whilst seated with good posture place one hand on your chest and the other on your belly. Breath in through your nose taking in as much air as you comfortably can and allow the hand on your belly to raise higher than the one on the chest (this shows that air is being pulled into the base of your lungs). Hold for up to 7 seconds and then slowly breathe out through the mouth for up to 8 seconds (contract your belly muscles to fully release as much air as possible). Try and perform a set of 5 of these every 10-15 seconds. You can perform this 5-10 times per day.
Seated Belly Breathing Exercise (Diaphragmatic Breathing)
Whilst seated with good posture breath in through your nose taking in as much air as you comfortably. Feel for air pulling into the base of your lungs and your lower ribs in your back pushing outwards. Hold for up to 7 seconds and then slowly breathe out through the mouth for up to 8 seconds (contract your belly muscles to fully release as much air as possible). Try and perform a set of 5 of these every 10-15 seconds. You can perform this 5-10 times per day.
Sigh Breath Out (Relaxation Breathing)
Whilst standing/seated with good posture breath in through your nose and take in as much air as comfortable (feel for your belly rising) and then breathe out through your mouth whilst making a sigh sound until as much air as comfortable has been removed from your lungs. Try and perform a set of 5 of these every 10-15 seconds. You can perform this 5-10 times per day.
Nose Breathing Exercise
Whilst standing/seated with good posture breath in through your nose and take in as much air as comfortable (feel for your belly rising) and then breathe out through your nose until as much air as comfortable has been removed from your lungs.
Try and perform a set of 5 of these every 10-15 seconds. You can perform this 5-10 times per day.
Nostril Breathing Exercise
Whilst standing/seated with good posture and with your thumb closing one nostril take a deep breath in through the open nostril. Take in as much air as comfortable (feel for your belly rising), hold for 4 seconds and open the nostril covered by your thumb and close the other nostril with your index finger, and then breathe out through your other nostril until as much air as comfortable has been removed from your lungs. Try and perform a set of 5 of these every 10-15 seconds. You can perform this 5-10 times per day.
Intermediate
Advanced
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