A New Sensation

I have been fiddling with a rib-releasing sequence using small balls. Here is the latest version, which I tested out yesterday on about 10 different clients to rave reviews:

Equipment needed: 1 small ball (Franklin ball is perfect) and 1 larger ball (8 in) designed for bodywork

The Releases

1. Lower rib cage. Place small ball about 2 inches below the shoulder blade. Lie on the back, allowing the body to relax in a slightly spiraled position. Relax for 1-2 minutes, sending breath to the ball. Perform the exercise one side at a time.

2. Mid-thoracic. Place the small ball between the shoulder blades, lyiing on the back. Feel the front of the chest gently open, with the breath traveling into the sides of the ribs.

3. Sternum. Position the body in a kneeling position, with the knees on the floor and the upper body leaning forward over a chair. Place the large ball under the sternum, folding the arms in front of the body. The pressure from the ball will likely be a bit uncomfortable, and it is important to keep the breath even and directed to the sides of the ribs.

4. Upper ribs, front. Place the large ball on top the crease where the arm meets the torso. Support the forehead with the opposite arm while leaning forward to allow the body to sink into the ball. Repeat on the other side.

5. Lower ribs, front. On the floor, place the small ball underneath the lower edge of the bottom rib while lying face down. Gently rock from side to side, keeping the breath smooth and even. Repeat on the other side.

6. Lateral ribs. Lying on the side, place the large ball under the middle of the rib cage. Every 20-30 seconds, place the ball slightly higher, until the ball is under the armpit area. Keep the breath flowing and smooth. Repeat on the other side.

7. Upper thoracic, back. Place the large ball under the neck while lying on the back. Spend 30-45 seconds in each of three positions: facing directly up, slightly turned to the right, and slightly turned to the left.

After completing the seven releases, sit up and notice the rib cage. It should feel like a light spring, vertically oriented with the head balanced perfectly and easily at the top. Any lingering tension can now be addressed with either of the balls. Simply place the ball under the tense spot of the ribs while lying on the floor, and breath smoothly for 60-90 seconds.