Technique Tip: Rib Cage Placement

Importance of Rib Cage Placement

By: Gayle Eubanks

Have you ever wondered why your instructor is always commenting to you to keep your ribcage down on the mat or closed?
There are a couple of reasons for this. If you think about basic anatomy, (check out the skeleton behind the front desk) you’ll notice the rib bones actually have an attachment to the spine. The spinal bones that the ribs attach to are the thoracic spine bones.

In this area, the spine should have a slight posterior curve or slight roundness to the back. If you lie down on the mat feel a sense of weight in back of your ribs. Notice that your lumbar spine has a slight convex curve away from the mat. Then take stock of your thoracic spine. it should be resting on the mat. As you lie here, focus on your breathing and without increasing the curve in your lumbar spine try to feel your ribs fill 3 dimensionally without arching your ribs off the mat.

Next focus on moving your arms, up to the ceiling and over your head. Without forcing it, try to reach your arms over your shoulders without letting your lower ribs lift off the mat. You’ll need to use your abdominal muscles to keep your ribs from arching.
Why even bother holding your ribs while moving your arms?

We do this in order to keep the thoracic spine neutral and stable. In other words, when moving your arms up toward your ears, if you keep your ribcage quiet by using your abdominals, you’ll maintain a stable thoracic spine.
Your body your future!