basic principles RIB CAGE PLACEMENT RIB CAGE PLACEMENT PRINCIPLE EXPLAINED
As the abdominal muscles attach to the lower ribs, they must be recruited to maintain the rib cage and the thoracic spine in good alignment. Often the rib cage will tend to lift up from a supine position or deviate forward in a sitting position, extending the thoracic spine. Pay particular attention during inhalation or while performing arm gestures overhead. Utilizing the patterns described in the breathing principle and maintaining abdominal engagement at all times, can help monitor thoracic alignment. When supine and neutral, maintain the sense of the weight of the ribs resting gently on the mat (i.e. maintain the normal, slightly posterior curve, of the thoracic spine). Neither allow the rib cage to lift away from the mat, nor push the rib cage into the mat. Emphasize breathing into the posterior, lateral and anterior aspects of the rib cage and the abdomen during each inhalation. Allow the two sides of the rib cage to close in toward each other during each exhalation. Avoid overly depressing the rib cage during exhalation, which may cause excessive flexion of the thoracic spine, hyperextension of the cervical spine and cause deactivation of the transversus abdominis.
As discussed earlier, the rib cage naturally depresses (closes in and down) while the spine flexes slightly during exhalation. For this reason, thoracic flexion is most often performed on an exhale. Also discussed earlier, the rib cage naturally expands (opens out and up) while the spine extends slightly during inhalation. When performing spinal extension, it is necessary to allow the ribs to open anteriorly to facilitate a greater range of motion. Attempting to maintain the ribs in a closed position will hinder the amount of extension available. Performing extension on an inhale may allow a greater range, however, be sure not to sacrifice abdominal engagement and spinal stabilization. It is important not to completely relax the abdominal muscles; otherwise a loss of spinal stability will result. In order to maintain support, extensions may be performed on an exhale.
Rib Cage Placement
10
starting position
arms reach to ceiling
arms reach overhead
ribs popping
BASIC PRINCIPLES • COMPLETE LADDER BARREL MANUAL
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