Shoulder Mobilisation – 1st rib

Neck and Shoulder Pain?1st rib mob

Due to the nature of our training and lifestyle, our body is very “front dominated” with most of our load being put through our chest and rib cage that then causes restriction and pain in our neck and shoulders.

The exercise below is a aimed at increasing movement in our shoulder through compression of our 1st rib whilst taking the surrounding muscles through different ranges of movement.

Lodge the dowel into the wall and the hollow of your shoulder. For increased pressure bend your knees and dig your heels into the ground.
Bring your hand above your head and you should feel the dowel compress against something hard. That will be your 1st rib. Repeat 8-10x trying to increase the pressure each time.
Next, bring your elbow to 90deg. Internally and externally rotate your shoulder whilst keeping the shoulder fixed to the floor. To increase load hold 1 or 2kg weight. Repeat 8-10x.

Enjoy! If you have any questions please dont hesitate to contact me.

Back to Blogs