When practicing yoga poses, some students are prone to rib eversion. Especially when lifting your hands above your head..
The main reasons for rib eversion are abdominal weakness and tension in the upper back (shoulders). When practicing yoga, bring the idea of rib adduction into every posture..
1. Intercostal breathing (inhaling ribs extending laterally, exhaling inward).
Many people are accustomed to abdominal breathing, which leads to relaxation of abdominal muscles and tension in the chest. When doing intercostal breathing, inhale to expand the ribs outward and exhale to retract.
You can do various yoga exercises that stretch your back, such as cat stretching, pug style, and so on.
3. Practice more balanced postures (practicing balance can enhance the core).
When practicing balance postures, the body will actively activate the core and rib recovery.
When the shoulder joint is tight, when the chest is lifted up, it is easy to cause the ribs to turn outward to compensate, especially when brushing and lifting up, which is more obvious.
During class, if the teacher says you have rib eversion, there are three tips to immediately control rib eversion: adduct the core, rotate the pelvis backwards, and lower the coccyx; Start the abdominal muscles and pull the ribs down; At the same time, relax your shoulders and do not push your arms too far back. Did you get the skill to collect ribs?.
(Image and text source network. If it involves the rights of the original author, please contact the editor to delete it.).