Start Position:

Lie on your back with your knees bent and feet flat on the ground (hooklying position). Place a pillow or a rolled towel under your neck for comfort and support.

Action:

• Prepare: Take a deep inhale, allowing your diaphragm to expand fully.
• Anchor: As you exhale, focus on gently connecting your lower ribs to the floor. Imagine the ribs at the level of your nipple line softly pressing into the surface beneath you. Maintain this connection for a count of four while you continue to exhale, then relax.
• Repeat this process for several breaths, practicing awareness and control with each repetition. This rib-anchoring technique serves as the foundation for almost every core exercise.

Purpose:

• Enhances proper shoulder mobility and alignment.
• Trains your ribs to find their natural anchor point.
• Encourages diaphragmatic breathing and improves posture awareness.

Precautions:

• Avoid letting your lower ribs flare or your back arch during the movement.
• Keep all movements slow and controlled to prevent compensations.
• If you feel pain or discomfort, stop the exercise and consult a physical therapist.