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Exercise handout — move better, feel better.
Supine Rib Grab Stretch
Lie on your back and gently pull your ribs to one side for a targeted stretch. Helps with asymmetric rib mobility.
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
none
Home Options
- bodyweight
Dosage
2
Sets
45 sec
Reps / Time
15 sec
Rest
sustained hold
Tempo
Step-by-Step Guide
Set up
- Lie on your back with knees bent
- Feet flat on floor
- Reach both hands to your right ribs
- Cup your ribs with your fingertips
No image for this step. Follow the written instruction.
Step 1 of 5
Gently pull your right ribs toward your right side
No image for this step. Follow the written instruction.
Step 2 of 5
Feel a stretch on the left side of your ribcage
No image for this step. Follow the written instruction.
Step 3 of 5
Breathe deeply into the stretched left ribs
No image for this step. Follow the written instruction.
Step 4 of 5
Hold for 30-60 seconds
No image for this step. Follow the written instruction.
Step 5 of 5
Release and switch to the other side
Breathing
- Breathe into the stretched side
- Feel ribs expand with each breath
Form Cues
- Gentle pull only
- Breathe into stretched side
- Relax and let ribs move
- Don't force
Common Mistakes to Avoid
- Pulling too hard
- Holding breath
- Not breathing into stretch
- Tensing up
Safety Information
Very gentle stretch. Stop if rib pain occurs.
Progressions
Add rotation of knees to opposite side
Regressions
Use lighter pull or hold for less time
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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.