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Exercise handout — move better, feel better.
360 Breathing (Hands on Ribs)
Learn to expand your ribs in all directions like an umbrella. This is the foundation of thoracic mobility and posture.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
chair
Home Options
- chair
Dosage
1
Sets
180 sec
Reps / Time
0 sec
Rest
slow and controlled
Tempo
Step-by-Step Guide
Set up
- Sit tall in a chair or cross-legged on floor
- Place your hands on your lower ribs (sides of torso)
- Relax your shoulders away from your ears
Step 1 of 5
Breathe in slowly through your nose for 4 counts
Step 2 of 5
Feel your ribs expand outward into your hands
Step 3 of 5
Feel your ribs also expand toward your back
Step 4 of 5
Exhale slowly for 6-8 counts
Step 5 of 5
Let your ribs naturally fall inward
Breathing
- 4 count inhale through nose
- 6-8 count exhale through mouth
Form Cues
- Expand the ribs like an umbrella opening
- Don't just breathe into your belly
- Keep shoulders relaxed
- Breathe into your back too
Common Mistakes to Avoid
- Only breathing into belly
- Shrugging shoulders up
- Breathing too fast
- Forcing the breath
Safety Information
Very safe exercise. Stop if you feel dizzy - you may be over-breathing.
Progressions
Extend exhale to 8-10 seconds or add band around ribs
Regressions
Lie on your back with knees bent if sitting is uncomfortable
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.