The first rib - A lot of pesky shoulder issues are the result of stiffness and bad working positions of the shoulder complex.
Today I want to talk about the first rib, which acts as a “pump handle” (moves up and down) as you raise your arm over head. If this first rib is stiff or in a bad position, it might actually block the elevation of your scapula and becomes a hot location for discomfort or pain.
Prime candidates who suffer from first rib impingement are athletes who have to wear shoulder pads or military personnel. Think about carrying 50-100 pounds of gear or a pack that is weight bearing all day. The body is going to respond to that by creating stiffness in a location where we seek mobility.
That constant downward compression on the first rib, neck and shoulder complex can cause some serious numbness, and pinching on the brachial plexus (nerves). Asking these athletes to perform loaded, over head work is a recipe for disaster. The scapula will literally run into the brick wall that is now your stiff first rib and your arm now has to compensate into a poor, internally rotated position.
Lets clean up those soft tissue restrictions at the first rib so that we can be in a more stable and comfortable position the next time we have to carry anything over head or perform similar lifts in the gym.
This is a simple but brutally effective mobilization technique for the first rib courtesy of physical therapist Kelly Starrett.
[youtube=http://www.youtube.com/watch?v=SXEfTDnkAcc]
Today I want to talk about the first rib, which acts as a “pump handle” (moves up and down) as you raise your arm over head. If this first rib is stiff or in a bad position, it might actually block the elevation of your scapula and becomes a hot location for discomfort or pain.
Prime candidates who suffer from first rib impingement are athletes who have to wear shoulder pads or military personnel. Think about carrying 50-100 pounds of gear or a pack that is weight bearing all day. The body is going to respond to that by creating stiffness in a location where we seek mobility.
That constant downward compression on the first rib, neck and shoulder complex can cause some serious numbness, and pinching on the brachial plexus (nerves). Asking these athletes to perform loaded, over head work is a recipe for disaster. The scapula will literally run into the brick wall that is now your stiff first rib and your arm now has to compensate into a poor, internally rotated position.
Lets clean up those soft tissue restrictions at the first rib so that we can be in a more stable and comfortable position the next time we have to carry anything over head or perform similar lifts in the gym.
This is a simple but brutally effective mobilization technique for the first rib courtesy of physical therapist Kelly Starrett.
[youtube=http://www.youtube.com/watch?v=SXEfTDnkAcc]