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Exercise handout — move better, feel better.
Side-Lying Rib Expansion
Target the ribs on one side by lying on your side and breathing into the top ribs. Great for asymmetric rib stiffness.
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
Home Options
- pillow or cushion
No equipment? Try: Towel instead of pillow
Dosage
3
Sets
5
Reps / Time
30 sec
Rest
slow breaths
Tempo
Step-by-Step Guide
Set up
- Lie on your side with a pillow under your head
- Bend your knees for comfort
- Place your top hand on your upper side ribs
No image for this step. Follow the written instruction.
Step 1 of 5
Breathe in slowly through your nose
No image for this step. Follow the written instruction.
Step 2 of 5
Direct the breath into your top ribs
No image for this step. Follow the written instruction.
Step 3 of 5
Feel your ribs push into your hand
No image for this step. Follow the written instruction.
Step 4 of 5
Hold briefly at the top
No image for this step. Follow the written instruction.
Step 5 of 5
Exhale and let ribs fall naturally
Breathing
- Slow 4-count inhale
- Natural exhale
Form Cues
- Breathe into the hand
- Feel the ribs lift sideways
- Keep bottom shoulder relaxed
- Don't rotate your body
Common Mistakes to Avoid
- Breathing into belly only
- Rotating body during breath
- Tensing up
- Breathing too fast
Safety Information
Very safe. Good option when prone positions are uncomfortable.
Progressions
Add gentle arm reach overhead during inhale
Regressions
Start with fewer breaths per side
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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.