I just had an adjustment, and I didn't want the ribs to pop right out again. The scap retractor rotation with the hand behind my head did a fantastic job of firming things up, and providing more stability. I'll be repeating it often, since it's easy, and low impact. Thanks so much for posting this tutorial!
As a runner who is training for a marathon, these foam rollers ruclips.net/user/postUgkx9XSsjzA4f84VmhBCHlyhec7XILIxennL are really good for sore and tight muscles. This one is a good size (mine is the purple, 36 inches) not too big but big enough to work and roll both my legs at the same time - I took a photo holding the roller next to me just to provide a better representation of its size. I noticed some reviewers who complained that this is, “just a foam noodle”… and yes, that’s exactly what it is. It’s a high density foam roller. It is absolutely NOT the same consistency/strength/durability/ or texture as a ‘pool noodle’ thought and I disagree entirely with those that say so. As a former collegiate athlete and marathon runner, I’m comfortably giving this roller 5 stars. It’s lightweight and durable and does just what I need it to do at a budget-friendly price. Overall, I have no complaints and am happy with it!
34 hours after re popping a rib for 2nd time in 3 weeks. I've been on ice steady so I believed inflammation to be reduced but just still to much pain. I decided to just do the foam roller and OMFG! I can breath and lift my arms with no pain. Best video for recovery I've came across.
If it doesn’t “pop” back in or reduce to alleviate the pain it may be a referral pain from somewhere else, such as the neck. If something is painful don’t force movements or tools into the area It’s probably best to get an assessment by a health practitioner at this point
@@Tommyswales I have been sharing this with anyone who will listen to my experience :) I skied into a tree 10+ years ago and have not been able to fully rid myself of the discomfort in my right rib cage, in spite of many efforts and treatments. It was the foam roller exercise that benefited me so greatly. I actually stand taller now, and surprisingly my rib hasn't slipped back in yet?!
Tom, thank you SO MUCH! You have no idea how much this helps. I have a connective tissue condition so my ribs come out randomly all the time and no exercises were helping. Then I found your video and I do it everytime it goes away instantly instead of hours of horrendous pain. You are a God send!
Thanks, Tom, I have been seeing a physio in my own country ( UK ), mostly via phone chat, I have added your suggested movements to the ones I am already doing, save the one where I would be on all four's, my build prevents me from using that one, the last one, up against the wall, it's doing really strange things to my neck head and arms, but I will keep trying unless thing's get worse or, I can finally put my arms and hands against the wall, thank you.
Thank you so much, i popped my rib yesterday while getting out of the car, and had trouble breathing through school today, this video has helped so much
Definitely doesn’t get my 10,000 cracks but it does such a good job!! Thank you for sharing this!! The stabilization of the spinal cord is definitely going to help my neck for sure! It already feels better !
I can’t believe it, been 30 for 2 months and bent down two nights ago to retrieve a phone charging cable and *click* seriously worst pain i’ve ever been in and the inability to sleep has been terrible. Thank you 🙏🏽
You just saved my whole afternoon, thank you so much! The stretches you demonstrated helped me out tremendously, seriously, thank you very much for this video!
Living with hEDS is such a pain, literally. I almost never realize when I've slipped a joint, it just happens and I lose sensation or range of motion and can't handle being touched there. It's nice seeing some channels discuss hypermobility, because I'm flyin solo with no help. My doctors just freaking shrug, and the last Chiro I saw kept dislocating my hip when he worked on me. Best pain relief from my neck I've ever had, though. 3 glorious headache free days, but then right back to hurting.
Helpful vidéo sir. Wonder if you’d explain what to do from kneeling position if issue is lower in mid to low back “under ribs”?? Same move with hand placed lower behind back instead of at the neck?
yes placing the hand behind the back will bring in the lower muscles, you can also ly on your back with your knees and hips lifted and. bent to 90 degress , pull a band across the chest and let the knees fall from side to side while keeping your shoulders pinned on the floor.
Just had what I suspect to be a Rib out Christmas morning. Tried all your exercises 3 times today. Sadly while range of motion was slightly improved. A few moments later it would spasm again. The pain when I spasms get so hard that it takes me down to a knee and makes me nauseated. I will try these exercises again tomorrow, because Sadly no one is open till Monday or Tuesday. If you see this before then and have another suggestion let me know. The main location of my pain is below my left shoulder blade close to my spine. But also feel pain on my side as well and it runs up the back of my armpit.
it could be referral from your neck. all the muscles around the scapula are supplied by the nerves from your neck, if you have a pinched nerve at the neck it can refer down the shoulder blade and around the front of the ribs. check out my Magical Neck Pain relief video to free up the neck
if its broken the pain you will be feeling doing anything will tell you to go to the hospital. the pain experienced with a popped rib is at the attachment at the spine and is depended on certain movements. if you suspect a broken rib go get an xray
What do you do for upper front ribs. I have EDS and mine come out daily. I've tried every type of thing for compression but my boobs are in the way. I've tried to come up with something but nothing. So, how can I get relief?
Dang, I think I had a popped rib for the past 2 weeks. I fell riding my electric small vehicle on the sidewalk and landed on my left rib cage. I thought it was fractured the entire time or just bruised, 1 week later I thought maybe my rib was popped or pushed inward. I just ignored it until I laid down on the floor just now, 2 weeks after falling, and the pain was excruciating. I was thinking, maybe my rib was popped. Well, it feels better now after I endured that killer pain. Still hurts, but feels better now.
@@jukio02 hey brother happy to hear this , what are the methods you followed and did the popping of the ribs resolved and what method you followed to recover, kindly share this so that it'll be more helpful 🙏
@@greekgod9554 I just laid down on the ground a few times per day and stretched. It was PAINFUL to get on the ground, I almost past out doing it. After about 20 minutes laying there, the pain started to go away. I basically did what this man did in the video. I used a pillow and towel, placed it behind my back to elevate me, then I would l move to one side and stood there for 5 minutes or so and moved to the other. Getting back up was PAINFUL too 😆. I don't know exactly what happened, but it worked for me. After 2 months after the accident, the pain finally went away. Not only did I have a popped rib I think, but also massive bruising that I couldn't see from the outside, or something to that nature. I didn't go to the doctors or anything, so I can't say what exactly happened to me, but after 2 months it finally went away.
Thanks this tips are failrly useful, but pls use mic 🎤 🎙️ while recording a video, Becoz the audio is not audible , sufficient even at indoor rooms. You tubers mic is popular now. Pls buy that and fix it in your shirt collar for good voice clarity while excercise being recording. I hope you understand. Thanks
i felt a pop in my rib, but in the front after a massage. Is my rib broken or "popped" out of alignment? I have a doctor's appointment to double check, but how would I know the difference?
Holy $#/+, Tom! This is the first video that gave me relief! It was the last movement while sitting against the wall. Been trying to fix my lower rib all day since I got roughed up in jiu jitsu class this morning. Thank you so much!
I tried this but was way to painful. I think the cartilage has torn, so not sure if this can be fixed, Went miss diagnosed for 12 months, told to do twisting and bending and bunch of things that made it worse
@@greekgod9554 Turned out they did misdiagnose me, I Diagnosed myself in the end, Found a sports medicine specialist and they confirmed i was right, Im seeing 3 specialists now all tops in their field. Im seeing the top Physio in the state does all the athletes and she requested to see me after hearing about me, she even said she spoke about my case at seminars as well so all of that was good for my state of mind as the physio i was seeing made things worse and told me its was all in my head. Now there is improvement but now i have to undo all the extra damage done by the previous physio as well
it feels like someone is stabbing me in the back around left t3-t5 joints. always happens after a long sleep and something like changing my position in bed triggers it. 3-5 times a years. about 15 years ago it started happening after an injury.
its most likely unstable, if your bed is too soft and your a side sleeper the ribs are shifting you need alot of rib stability and rotation control exercises at the thorax
I’ve got a dislocated rib from Jiu Jutsu. I can feel the rib moving with certain movements. When I sneeze my wife says it literally pokes out of my back from a second. Horrible pain when that happens. Do u have a common recommendation on how long one should takes off before resuming Jiu Jitsu with sobering like this?
@@greekgod9554 I did. Took a while and I still feel it for a second every once in a while during sparring. Gotta take it slow if you've got something like this
it can take time to heal as ribs can get hypermobile (lose from trauma) try focusing on moving the ribs and structures around the painful area instead so it has time to stabilize and heal. working your way into tight hips to improve rotation there can really take the pressure of the spine. check out my hip mobility videos to see how
@@Tommyswales yeah everything in your video makes sense. I just don’t know how you know if it’s “popped out” or hypermobile back there or around the front. (I’ve been told my ribs in between my shoulder blades are very stiff) and I’ve been told by a chiro I had a rib in the front popping out but yeah I just don’t get it. I’ve also been told my first rib is the problem and was not in the right spot
@@katie1897 it can be confusing Hypermobile ribs and subluxed are synonymous The main problem with these painful ribs is that they are hyper mobile and Black stability around the joints This can be caused from stiff segments above or below that don’t move as well If you keep needing adjustments from your Chiro and no exercises are given to maintain control of the hyper mobile ribs I recommend you find a new Chiro or someone who is providing Some new strength and control around the areas of treatment or they will just keep returning or “popping out”
My chostocondritis is severe. You can see the swolen part on my chest. I thought it was a breast cyst but the doctor said no. Its a swollen joint . It gets painful if sneezing or coughing.
Hey!! Got the same problem. Do u habe pain when doing chest exercices? I also have pain opening my chest back up after squeezing it. Do u have any solutions?
it sounds like you may be in an inflammatory state and needs to be settled down with anti inflammatory protocols. once settled gradual and progressive pain free exercise can be implemented
Don't know if you're still having this but the BackPod created by a physio in New Zealand resolved my costo that I had for 26 years. I was looking for rib subluxation exercises and happened to see your comment. Hope that's helpful! There are videos by a Steve August, the physio, on how to use it. 💜
I just had an adjustment, and I didn't want the ribs to pop right out again. The scap retractor rotation with the hand behind my head did a fantastic job of firming things up, and providing more stability.
I'll be repeating it often, since it's easy, and low impact.
Thanks so much for posting this tutorial!
thats great, happy to help
The pain while breathing went away thanks to your quick and easy exercises. Thanks so much 👍
You’re very welcome
Best rib mobilisation video on RUclips
Thank you
As a runner who is training for a marathon, these foam rollers ruclips.net/user/postUgkx9XSsjzA4f84VmhBCHlyhec7XILIxennL are really good for sore and tight muscles. This one is a good size (mine is the purple, 36 inches) not too big but big enough to work and roll both my legs at the same time - I took a photo holding the roller next to me just to provide a better representation of its size. I noticed some reviewers who complained that this is, “just a foam noodle”… and yes, that’s exactly what it is. It’s a high density foam roller. It is absolutely NOT the same consistency/strength/durability/ or texture as a ‘pool noodle’ thought and I disagree entirely with those that say so. As a former collegiate athlete and marathon runner, I’m comfortably giving this roller 5 stars. It’s lightweight and durable and does just what I need it to do at a budget-friendly price. Overall, I have no complaints and am happy with it!
All exercises work extremely well. Well done
Glad you like them!
34 hours after re popping a rib for 2nd time in 3 weeks. I've been on ice steady so I believed inflammation to be reduced but just still to much pain. I decided to just do the foam roller and OMFG! I can breath and lift my arms with no pain. Best video for recovery I've came across.
thats great, glad it helped
I so appreciate your thoughtful video with explanation. I haven't been able to pop it back in yet but I really appreciate your help here!!
If it doesn’t “pop” back in or reduce to alleviate the pain it may be a referral pain from somewhere else, such as the neck.
If something is painful don’t force movements or tools into the area
It’s probably best to get an assessment by a health practitioner at this point
thank you SO MUCH... this just undid years of discomfort in 2 minutes.. miracle worker
thats amazing Lizzy, glad i could help. share to anyone you think it could help
@@Tommyswales I have been sharing this with anyone who will listen to my experience :) I skied into a tree 10+ years ago and have not been able to fully rid myself of the discomfort in my right rib cage, in spite of many efforts and treatments. It was the foam roller exercise that benefited me so greatly. I actually stand taller now, and surprisingly my rib hasn't slipped back in yet?!
Thank you! The winged rotation popped the rib in and I got instant relief. Brilliant!
Glad it helped!
Tom, thank you SO MUCH! You have no idea how much this helps. I have a connective tissue condition so my ribs come out randomly all the time and no exercises were helping. Then I found your video and I do it everytime it goes away instantly instead of hours of horrendous pain. You are a God send!
Happy to help
Thanks, Tom, I have been seeing a physio in my own country ( UK ), mostly via phone chat, I have added your suggested movements to the ones I am already doing, save the one where I would be on all four's, my build prevents me from using that one, the last one, up against the wall, it's doing really strange things to my neck head and arms, but I will keep trying unless thing's get worse or, I can finally put my arms and hands against the wall, thank you.
Thank you so much, i popped my rib yesterday while getting out of the car, and had trouble breathing through school today, this video has helped so much
thats awesome , glad it helped, if you have any requests for treating some aches and pains, drop me a message
Definitely doesn’t get my 10,000 cracks but it does such a good job!! Thank you for sharing this!!
The stabilization of the spinal cord is definitely going to help my neck for sure! It already feels better !
Happy to help
I can’t believe it, been 30 for 2 months and bent down two nights ago to retrieve a phone charging cable and *click* seriously worst pain i’ve ever been in and the inability to sleep has been terrible. Thank you 🙏🏽
im glad i could help
Dont worry friend, it gets much much worse. Give it 4 more years...
@@whiteyfisk9769 can’t wait! First heart attack should be exciting 🤠
as a Wu-Tang clan fan - "protect your neck" really resonates with me. Seriously though, thank you for a great video!
glad you like it
Incredibly useful! These movements really help!
Awesome video. Always so informative
Glad you enjoyed it
Wow this is the best video most comprehensive for upper and lower 👏 👍
Thank you so much for this video. These stretching exercises are easy to do and not painful. Thanks again!
You just saved my whole afternoon, thank you so much! The stretches you demonstrated helped me out tremendously, seriously, thank you very much for this video!
Glad I could help
Very helpful info! My rib pops out all the time!
Living with hEDS is such a pain, literally. I almost never realize when I've slipped a joint, it just happens and I lose sensation or range of motion and can't handle being touched there. It's nice seeing some channels discuss hypermobility, because I'm flyin solo with no help. My doctors just freaking shrug, and the last Chiro I saw kept dislocating my hip when he worked on me. Best pain relief from my neck I've ever had, though. 3 glorious headache free days, but then right back to hurting.
Helpful vidéo sir. Wonder if you’d explain what to do from kneeling position if issue is lower in mid to low back “under ribs”?? Same move with hand placed lower behind back instead of at the neck?
yes placing the hand behind the back will bring in the lower muscles, you can also ly on your back with your knees and hips lifted and. bent to 90 degress , pull a band across the chest and let the knees fall from side to side while keeping your shoulders pinned on the floor.
Thank you sir.. very useful this video
Thank you so much Tom. I managed to pop my rib back in, after doing the first stretch. Thanks for sharing. God bless
thats awsome david, glad it helped
@@Tommyswales Hi Tom, are you on Instagram?
@@DavidWilson-ng1lv yes @swales.tom
@@Tommyswales Awesome 👌
Great video mann
This was good. 😊 Thankyou 😘
I would have liked to have seen a demo for the lower rib position on the third exercise
Just had what I suspect to be a Rib out Christmas morning. Tried all your exercises 3 times today. Sadly while range of motion was slightly improved. A few moments later it would spasm again. The pain when I spasms get so hard that it takes me down to a knee and makes me nauseated. I will try these exercises again tomorrow, because Sadly no one is open till Monday or Tuesday. If you see this before then and have another suggestion let me know. The main location of my pain is below my left shoulder blade close to my spine. But also feel pain on my side as well and it runs up the back of my armpit.
it could be referral from your neck. all the muscles around the scapula are supplied by the nerves from your neck, if you have a pinched nerve at the neck it can refer down the shoulder blade and around the front of the ribs. check out my Magical Neck Pain relief video to free up the neck
@@Tommyswales Might it also be referral from heart? Hard spasms & nausea? Hopefully that's been ruled out by now.
Thank you. Great video. What if you’re not sure weather the rib is broken, bruised or popped? Is it save to do the exercises?
if its broken the pain you will be feeling doing anything will tell you to go to the hospital. the pain experienced with a popped rib is at the attachment at the spine and is depended on certain movements. if you suspect a broken rib go get an xray
These are good ones
This did the trick for mine the other day. Thanks!
awesome glad it helped
I tried the last one, and it def feels better. Gotta try more i guess
Mine happened yesterday in the front when my son tried to help me in the truck while I have a broken ankle. I felt a pop and some pain.
Is it supposed to hurt like crazy when doing it ?
What do you do for upper front ribs. I have EDS and mine come out daily. I've tried every type of thing for compression but my boobs are in the way. I've tried to come up with something but nothing. So, how can I get relief?
Dang, I think I had a popped rib for the past 2 weeks. I fell riding my electric small vehicle on the sidewalk and landed on my left rib cage. I thought it was fractured the entire time or just bruised, 1 week later I thought maybe my rib was popped or pushed inward. I just ignored it until I laid down on the floor just now, 2 weeks after falling, and the pain was excruciating. I was thinking, maybe my rib was popped. Well, it feels better now after I endured that killer pain. Still hurts, but feels better now.
HOW you are doing now
@@greekgod9554 Completely healed. NO pain, nothing.
@@jukio02 hey brother happy to hear this , what are the methods you followed and did the popping of the ribs resolved and what method you followed to recover, kindly share this so that it'll be more helpful 🙏
@@greekgod9554 I just laid down on the ground a few times per day and stretched. It was PAINFUL to get on the ground, I almost past out doing it. After about 20 minutes laying there, the pain started to go away. I basically did what this man did in the video. I used a pillow and towel, placed it behind my back to elevate me, then I would l move to one side and stood there for 5 minutes or so and moved to the other. Getting back up was PAINFUL too 😆. I don't know exactly what happened, but it worked for me. After 2 months after the accident, the pain finally went away. Not only did I have a popped rib I think, but also massive bruising that I couldn't see from the outside, or something to that nature. I didn't go to the doctors or anything, so I can't say what exactly happened to me, but after 2 months it finally went away.
@@jukio02 thanks man this means a lot 🙏
My T my T10 keeps getting out where is your clinic?
we are located in Barrie Ontario- conceptofmovement.com
Thanks this tips are failrly useful, but pls use mic 🎤 🎙️ while recording a video, Becoz the audio is not audible , sufficient even at indoor rooms. You tubers mic is popular now. Pls buy that and fix it in your shirt collar for good voice clarity while excercise being recording. I hope you understand. Thanks
Thanx for sharing!
i felt a pop in my rib, but in the front after a massage. Is my rib broken or "popped" out of alignment? I have a doctor's appointment to double check, but how would I know the difference?
most likely a costochondral joint subluxation, unlikely broken, deep breathing and compression on the rib will cause pain
How you are doing now and what doctor said?
Holy $#/+, Tom! This is the first video that gave me relief! It was the last movement while sitting against the wall.
Been trying to fix my lower rib all day since I got roughed up in jiu jitsu class this morning. Thank you so much!
your very welcome Mike, happy to help
I popped a rib on the first day. Lol.
Hi! On the second exercise do I do it on the side with the winged ribs?
perform it on the side that feels more restricted or has less movement when you rotate.
I just cant thank you enoagh you are my hero
you are very welcome
This guy is good
Thanks for this mate!! You're a savoir :)
Broke 8 on left back in Feb 3 don't touch blessed to heal like I did
I tried this but was way to painful. I think the cartilage has torn, so not sure if this can be fixed, Went miss diagnosed for 12 months, told to do twisting and bending and bunch of things that made it worse
How you are doing now??
@@greekgod9554 Turned out they did misdiagnose me, I Diagnosed myself in the end, Found a sports medicine specialist and they confirmed i was right, Im seeing 3 specialists now all tops in their field. Im seeing the top Physio in the state does all the athletes and she requested to see me after hearing about me, she even said she spoke about my case at seminars as well so all of that was good for my state of mind as the physio i was seeing made things worse and told me its was all in my head. Now there is improvement but now i have to undo all the extra damage done by the previous physio as well
Does this work for a separated rib head?
its the same thing
it feels like someone is stabbing me in the back around left t3-t5 joints. always happens after a long sleep and something like changing my position in bed triggers it. 3-5 times a years. about 15 years ago it started happening after an injury.
its most likely unstable, if your bed is too soft and your a side sleeper the ribs are shifting
you need alot of rib stability and rotation control exercises at the thorax
I’ve got a dislocated rib from Jiu Jutsu. I can feel the rib moving with certain movements. When I sneeze my wife says it literally pokes out of my back from a second. Horrible pain when that happens. Do u have a common recommendation on how long one should takes off before resuming Jiu Jitsu with sobering like this?
It’s is popping out that badly you may need to get it properly assessed, it seems like something outside of the scope of physiotherapy intervention
@Fireforlunch how you are doing now?? Did you recover and return to your sport?
@@greekgod9554 I did. Took a while and I still feel it for a second every once in a while during sparring. Gotta take it slow if you've got something like this
@@FireForLunch thanks for your reply man❤️💪
Thank you
You're welcome
sir my left rip is bruised sir give solution or make a vedio for this pls please 🥺🥺😔😔
If you have a bruise use ice and heat and light massage around it flush out the dead blood. No video needed. No magic required
How do you do rib T10?.
Does this work for slipped rib syndrome?
it can help
Aurel how are you doing now?? Did you recover from srs
@@greekgod9554 Nope it's too painful I didn't even bother doing the excercises, it's pretty much hopeless as far as I'm concerned.
@@aurel344 how did you damaged your costal cartilage???
@@aurel344 do you feel and clicking and POPPING SOUND in your lower ribs?
I popped my intercostal muscle years ago ,,it never healed properly,,it was the most intense pain I ever felt in my life ,and now it is so weak
it can take time to heal as ribs can get hypermobile (lose from trauma) try focusing on moving the ribs and structures around the painful area instead so it has time to stabilize and heal. working your way into tight hips to improve rotation there can really take the pressure of the spine. check out my hip mobility videos to see how
Thanx
No problem
Wow thank you
Are you talking about front or back ribs popped out?
Back side is more typical
@@Tommyswales yeah that’s confusing
@@katie1897 after reading my comment yes your are right, that is confusing.
It’s meant more for the back rib joints that connect to the spine
@@Tommyswales yeah everything in your video makes sense. I just don’t know how you know if it’s “popped out” or hypermobile back there or around the front. (I’ve been told my ribs in between my shoulder blades are very stiff) and I’ve been told by a chiro I had a rib in the front popping out but yeah I just don’t get it. I’ve also been told my first rib is the problem and was not in the right spot
@@katie1897 it can be confusing
Hypermobile ribs and subluxed are synonymous
The main problem with these painful ribs is that they are hyper mobile and Black stability around the joints
This can be caused from stiff segments above or below that don’t move as well
If you keep needing adjustments from your Chiro and no exercises are given to maintain control of the hyper mobile ribs I recommend you find a new Chiro or someone who is providing Some new strength and control around the areas of treatment or they will just keep returning or “popping out”
لمين لحبشة😅
My chostocondritis is severe. You can see the swolen part on my chest. I thought it was a breast cyst but the doctor said no. Its a swollen joint . It gets painful if sneezing or coughing.
Hey!! Got the same problem. Do u habe pain when doing chest exercices?
I also have pain opening my chest back up after squeezing it.
Do u have any solutions?
it sounds like you may be in an inflammatory state and needs to be settled down with anti inflammatory protocols. once settled gradual and progressive pain free exercise can be implemented
Don't know if you're still having this but the BackPod created by a physio in New Zealand resolved my costo that I had for 26 years. I was looking for rib subluxation exercises and happened to see your comment. Hope that's helpful! There are videos by a Steve August, the physio, on how to use it. 💜