The Rib Roll Exercise

The rib roll exercise improves rotation through the thoracic spine.  Thoracic spine immobility – both limited extension and rotation – creates problems at the neck and shoulders.  Pair this exercise with this passive thoracic spine mobilization.  Then retest your thoracic rotation and shoulder flexibility.  Lastly, rolling is a good way to lock in some rotational stability.

Important Points

Neck is supported – maintaining neutral alignment with the spine

Hip is flexed at least 90 degrees to prevent low back movement

Contract the glutes in bottom leg to drive extension patterning

Lightly press top leg into roller for core activation (adductors)

Reach under ribcage with top hand lifting ribcage

Reach out with bottom hand in opposite direction of rotation

Breathing: Exhale into thoracic rotation, inhale back to start position

Lead into rotation with shoulder furthest from foam roller

Related Resources
Dynamic Chiropractic: The Rib-Roll Stretch for Thoracic Spine Mobility (link)
Tony Gentilcore: EXERCISES YOU SHOULD BE DOING: SIDE LYING RIB ROLL (link)
Fitness Pain Free: The Correct Way to Mobilize Your Thoracic Spine (link)

– Kevin Kula, “The Flexibility Coach” – Creator of FlexibilityRx™ – www.FlexibilityRx.com

Tags: DNS, FMS, Functional Movement Screen, rib pull exercise, rib roll exercise, shoulder asymmetry, thoracic mobility, thoracic rotation