How to correct rib eversion? Rib eversion refers to the phenomenon that the lowest rib exceeds the outer edge of the body. This phenomenon mostly happens to children, but many friends have rib eversion. Do you know how to correct rib eversion?

How to correct rib valgus 1 1? Correct your usual posture.

As mentioned in the last article, in most cases, the everted ribs usually extend forward with the shoulders, the head leading forward and the abdomen protruding forward. And that kind of incorrect figure will aggravate the symptoms of rib eversion. Therefore, it is the most important and basic to improve the valgus of ribs and correct the posture of life.

Second, shoulder and arm muscle exercise

1, angel of the wall

Key points of posture: of course, stand against the wall, and pull your back and arms back against the wall. Put your hands in a "W" position and slowly straighten your head. Repeat 10 times. Similarly, you can try to train the "wall angel".

2. latissimus dorsi muscle

Key points of posture: stand on the door frame to prevent the hand holding the wall from winding around the door frame from the beginning and hold the tractor wall close. I feel that my body has been pulled. Hold for 30 seconds, switch sides and repeat 3 groups.

Third, the training of waist coordination ability.

1, lumbar rotation training

Key points of posture: kneel on all fours, put the tractor on the back of the head, make the lumbar spine rotate slowly, and pay attention to keeping the pelvis neutral.

2, lumbar open training posture

Point: Lie on your side on the ground with a cotton towel tube behind your back. One arm slowly spread out. 8- 10 times on each side of the train.

3. Lumbar flexion and extension training

Key points of posture: You can use yoga balls for training. Kneel down and put your upper arm on the yoga ball. Put Hugh on the ball and turn as far as possible. Repeat 10 times.

How to correct rib eversion 2 What is rib eversion?

When the body is supine, the lowest rib exceeds the outer edge of the body, which is called rib valgus. The reason of rib valgus is that the two ribs at the bottom of the human sternum are not connected with the sternum. When inhaling and exhaling, the abdominal movement is relatively large and the ribs are soft, so the phenomenon of rib eversion will occur.

In our life, we often see many people who pay great attention to body shape, and in order to have a good body shape, they make the action of holding out their chests and abdomen. However, because I don't know enough about the body structure and body ability, I obviously want to hold my chest and abdomen, but I just let it collapse and push my chest forward. Over time, I formed a habit. When I keep this posture, I will use my waist muscles first, which will cause low back pain. At the same time, the functions of abdominal muscles and intercostal muscles will gradually weaken. Over time, the ribs lose the protection of muscles and protrude forward.

Including when many people practice mountain yoga, they can also push their ribs forward to make such compensation. This abnormal posture is called rib eversion.

Harm of rib eversion

1. From the aesthetic point of view: the ribs expand outward, and the angle under the sternum becomes larger, so it is impossible to form a full and concentrated chest shape. At the same time, the chest protrudes forward, which is easy to cause the shape of the chicken breast.

2. It has an impact on the spine: the curvature of the thoracic spine becomes straight, because the pressure it bears is dispersed to other spinal joints, which increases the joint load.

3, the impact on the chest organs: such as heart and lung, visceral space and blood circulation become worse, reducing the quality of breathing.

4. Effect on breathing: When breathing, the size of the chest to both sides does not change, and breathing becomes shallow.

5. The control ability of the body core becomes worse.

Anatomical structure learning of rib eversion

People have 12 pairs of ribs, which are symmetrical. The posterior end is related to the thoracic vertebra, and the anterior end is only the 1-7 rib connecting the cartilage with the sternum, which is called the true rib. The 8- 12 rib is called a false rib. The front ends of 1 1 and 12 ribs are free, also known as floating ribs.

Among them, the 8- 10 rib is connected with the cartilage of the seventh rib through the costal cartilage to form a rib arch, and the angle formed by the rib arches on both sides (connected with the 7- 10 costal cartilage) at the confluence of the lower sternum is called the inferior sternal angle.

Ribs, thoracic vertebrae and sternum make up the chest cavity. Breathing has three-dimensional changes in the chest, 1-6 ribs and sternum move up and down, 7- 10 ribs move to both sides, and the front ribs and rear ribs move back and forth. While rib valgus belongs to breathing, the motion amplitude of the 7th 7- 10/0 rib to both sides decreases, the motion amplitude of the anterior rib increases, and the motion amplitude of the posterior rib decreases.

How to correct rib valgus through posture training

First: supine posture: lateral breathing exercises.

Practice method: Lie on your back and bend your knees, the soles of your feet are facing each other, your knees naturally droop outward, and the outer thighs are supported by yoga bricks to help open the space of pelvis and abdomen and improve the conditions for practicing breathing.

Auxiliary method 1: Tie an extension belt on the ribs to help you find the consciousness of the chest when breathing, and extend your arms upward to keep your shoulders and neck relaxed.

When inhaling, the chest faces outward to the extension area, looking for three-dimensional expansion. When exhaling, keep the pelvis and lumbar spine stable, abdomen and ribs, and experience the back sinking to the ground. Try not to leave your back on the ground when inhaling again, and experience the feeling of pressing your back on the ground when inhaling. Always pay attention to the connection between the posterior rib and the ground during the whole breathing process.

Auxiliary method 2: If the middle back is suspended, you can fill the gap with a towel to remind you to press down when exhaling. In addition, the helper can put his hand on the back rib of the practitioner and apply a slight upward force, so that the practitioner can resist this force when breathing.

Auxiliary mode 3: the assistant stands in the direction of the head of the practitioner, and the practitioner grasps the ankle of the assistant to ensure the longitudinal extension of the spine. The assistant's hand is placed on the side of the seventh to 10 ribs of the practitioner. When the practitioner inhales, the helper presses down hard on both sides. When exhaling, the way of the practitioner's ribs contracting downward and inward is emphasized, and the abdomen should be close to the waist bottom.

Auxiliary method 4: the back is supported by a pillow, the back of the head is raised, and the hand is placed on the 7- 10 rib. Inhalation is a force to resist hand pressure. When exhaling, the whole back is pressed by the pillow, and the abdomen is close to the lumbar spine.

Auxiliary method 5: When we start this lateral breathing exercise, we will find that many yoga practitioners like to inhale and inflate their abdomen, and the abdomen is over-inflated, but the sides of the ribs are not inflated. We can put sandbags on their stomachs, so that she can pay more attention to the expansion on both sides of their ribs when breathing, and the abdomen will not expand uncontrollably because of the restriction of sandbags.

Second: The hero sits forward and bends down (adhomukhavirasana).

Objective: To improve the backward motion amplitude of posterior rib and thoracic vertebra during breathing. When practicing, the practitioner should pay attention to the range of motion of the upper and lower posterior serratus muscle when breathing through auxiliary manipulation.

Third, combine the dynamic exercises of Pilates:

Improve the mobility of the upper thoracic spine on the basis of stabilizing the core, because the straightening of the thoracic spine caused by eversion will make the flexion ability of the thoracic spine worse, and it is impossible to maintain the space of the thoracic spine on the basis of stabilizing the core when exhaling. So before practicing breathing, we can do a thoracic spine roll to help activate the upper abdominal muscles and stretch the tense upper middle back.

Practice method:

1, lie on your back and bend your knees, with your feet and knees separated by hip joint width, to maintain pelvic stability and spinal physiological curvature. Put your hands and fingers behind your head and raise your elbows to eye level.

2, inhale and exhale, use the strength of rib contraction to roll up the thoracic spine and relax the shoulders, neck and head. Inhale, feel the back pedal to the ground, and exhale to restore the thoracic vertebrae to the ground one by one, keeping the lower angle of the acromion stable during the process.

3. Precautions: The stability of pelvis and lumbar core during the whole exercise process, when you start practicing, you don't need to care about the range, and the range of exercise is meaningful on the premise of stability.