strengthening exercises for ribs and mid-back

[Baiba]

Hello
I am finding it very difficult to find strengthening exercises for middle back. My ribs are slipping out of place and it's getting worse and worse. My physio who I was referred to gave me 2 exercises for mid back but it does not help. I am 32 and till about 29 I was very active in sport - a lot of swimming long distances (3 times a week for about 3km). My body is used to work a lot and giving just 2 exercises - they don't help me at all! I feel like waving in air without any effort when performing these exercises. I feel i need to do much more to get some strength in mid-back muscles.

I know that it's only way we can strenthen our body because there is no chance to strengthen our ligaments.
I started to do exercises for lumbar (lower back) and do it every day. They are great (about 10 different exercises and not very easy to perform) Unfortunately I am not able to visit the same doctor as he is abroad!
I got some advice from member here to use mini stepper for hips and lumbar spine./

Maybe some of you have found "hard" exercises for your mid back/ribbs - which are really hard, require a lot of energy, too much etc....but at least gives some results and improvements?I don't believe we can improve if we performe easy, stretching-like exercies. If we want strong muscles, we have to give hard work for them.
Please share

[Ems_85]

Hi,

I've read this and just wonder if you've been told how to activate certain muscle groups correctly? When I've been to physio myself I've often felt like I'm 'just waving my arms about' and know its a concern of many of my clients. I often find though, that the technique and aim of the exercise often hasn't been described correctly/in enough depth. It's hard to describe without demonstration or 1:1 contact but I'll try!

You need to activate the muscles that you want to do the job. Really concentrate on that area and make it work for you! Some examples (don't try them if you have the slightest thought that they may hurt you they are just the easiest ones to describe) are:

- Lowering your arms from above your head. (with elbows wide as if standing with your back against a wall).
This can be done using mainly the shoulders and upper back, and very often is! However, you should really use your mid back to do it. Concentrate on pulling together the muscles just below your shoulder blades while doing it and you should find that it goes from a simple movement that you can't feel working to one which is strengthening the area.

- Lying flat on the floor face up and lifting your legs with only a slight bend in them. (Don't do this one if you have lower back problems!) This can be done so that you use your hips, thighs or lower abs. The exercise is usually meant for strengthening the lower abs but people often feel it in their legs and hips until they are taught how to activate the abs.

Finally, if you don't mind me asking, what are the exercises? (PM me if you want). Much of my jobs is to develop exercise programmes to complement clients physio treatment, and I have done so for myself too. There may be some simple ways to make the exercises a little more advanced if needs be.
I am willing to make some suggestions on how to do this but must stress to forward these on to your physio before starting them! I have often found easy ways to advance things and physio's have said that they are useful but that doesn't mean they will be useful to you too. As I don't know the specifics of your condition you should definitely run any suggestions buy whoever usually gives you exercises.

Hope that helps.

[gila]

ems- you hit on an imo/e V V V important point there !

like I had physio for my shoulders several times over the years- and it 'didnt do anything' (apart from causing probs in other joints) - because I wasnt aware which muscles I was supposed to use for the exercises and physios didnt explain/check-
only once I saw an HMS/EDS understanding physio who with the help of touch, mirrors and checking and correcting me again and again and again, got me to using the muscles intended, and only then did the exercises make a difference
xxg