The Importance of Rib Cage Mobility

by Paula Allia PT, DHSc, MTC, OCS

The rib cage is an important structure for both mobility and stability in the trunk. It is comprised of 2 pairs of 12 ribs with the first 10 ribs on both sides connecting into the breastbone (sternum) anteriorly.

In the back, the rib attaches to each vertebrae. Thus, any impaired movement patterns of the thoracic spine will alter normal mechanics. The ribs’ purpose is to protect some of the most vital organs, the heart and lungs.

The rib angles and mechanics change in the different levels. Muscles connect each rib to the next. There are eleven pairs of both external and internal intercostal muscles as well as many more superficial layers that affect the ribs’ function. External intercostal work with breathing air in and rotating the ribs appropriately while the internal ones may assist in exhalation. The thoracic vertebra’s mobility, its rib attachments and this rib musculature is significantly important to breathing.

Inspiration is the process that allows the lungs to take in oxygen. During inspiration, the lungs expand as they take in air. The diaphragm drops down while the intercostal muscles allow for the rib cage to expand and actually take in air. It is essential that the ribs have the ability to internally and externally rotate during inhalation. The ribs rise up and internally rotate with inspiration while externally rotating with expiration.

If the thoracic spine or muscles become restricted, the rib cage can become stiff and rigid, thus limiting the capacity of the lungs. If the ribs cannot rise up and have proper excursion and the diaphragm cannot drop, the lungs will be limited on just how much air can be taken in with each breath.

There are different levels of breathing. First there is the shallow apical breath followed by lateral costal breathing then abdominal breathing. Apical breathing primarily takes a little air into the upper lungs and uses primarily the upper couple of ribs by the ribs rising up. This is used when people inhale when smoking. Costal breathing expands the majority of the other ribs while making the ribs move up and out to allow more inhalation. The addition of the diaphragm muscle contracting enlarges the lower rib cavity by pushing the organs down out of the way in order for the lungs to take in more air.

Overall thoracic mobility of the spine, ribs, and associated muscles with proper flexibility and extensibility allows the body to prosper in its functions. Breathing out allows the body to relax more while full inspiration provides the oxygen and other gases needed while also giving stability to the trunk.

If there are any curvatures of the spine, optimum mechanics can be altered. The body is used for many activities and can be challenged by this process. Limitations may even start at the beginning of a day when sleeping all curled up. Stretch the body gently. You may find these exercises to be helping at least at the beginning and end of each day or whenever stiff.

Supine in bed, put the arms out with palms up and inhale slowly, trying to utilize all of the lungs over 5-10 reps. (Each ex of 3-5 reps, enough to make a difference)

Supine, bend the legs up so that the feet are on the bed. Gently move the legs from side to side while inhaling and exhaling slowly Side lying with arm elevated over head and the top leg straight down on the bed (all in safe non painful range). Inhale fully to expandthe top ribs up to the ceiling, then exhale slowly.In standing or sitting, raise arms up and inhale. Lower and exhale slowly.

If there are restrictions in your breathing, seek a professional that can help you. Keeping this area agile while providing the body with the nutrients from the air will act to enhance the quality of everything you do.

To Your Health!