Free Your Ribs, Free Your Shoulders

Why rib mobility might be the missing piece to your shoulder flexibility

If you have ever stretched your shoulders again and again but still feel stuck reaching overhead, the problem might not be your shoulder at all, it could be your rib cage.

Many people mistakenly believe that shoulder mobility is solely dependent on the shoulder joint. However, if we take a look at the entire picture, shoulder range of motion is significantly influenced by both the movement of the shoulder blade, in addition to the joint itself. The shoulder blade or scapula, creates what is known as a pseudojoint with the rib cage, which glides in an upward and downward rotation over the ribs. If your rib cage is stiff or locked down, the shoulder blade can’t glide the way it needs to. That means your arm movement will always hit a wall, no matter how much you stretch.

The Rib Cage–Shoulder Connection

Your ribs form a curved, flexible base for your shoulder blades. When you reach your arms overhead, your ribs need to move and expand, especially through the upper 7 ribs.

Think of it like this: Your shoulder blade moves along your rib cage like a train on its tracks, if the tracks are stiff or uneven, the train can’t glide smoothly.

Limited rib mobility often shows up as:

Trouble getting your arms overhead without arching your back
A pinching sensation in the shoulders during pressing or reaching
Tension around the upper back when attempting to deep breath

Try This Quick Test

Stand tall and reach both arms directly overhead toward the ceiling, or the best you can do. Make sure not to arch your back.

Now, take a deep breath in and let your ribs expand up and out to the sides.
Slowly exhale while gently reaching your hands toward the ceiling.

Most people feel their arms move a little easier when their ribs are moving and their breathing is relaxed. That’s your body showing you how connected these areas really are.

How to Improve Rib Mobility

You don’t need fancy equipment — just focus on breath and gentle movement. Here are a few simple ways to start:

90/90 Breathing with Reach
Lie on your back with knees bent and feet on a wall. Reach your arms toward the ceiling and take slow breaths into your sides and back. Feel your ribs expand as you inhale, and let them settle as you exhale.
Foam Roller Thoracic Extensions
Place a foam roller under your upper back, hands behind your head. Gently arch over the roller, breathing deeply. This helps open the ribs and thoracic spine.
Bar Lat Hang:
Perform 3 rounds of 4 breaths deep deep exhalations longer than 10 seconds if possible. Ensure that you tuck the pelvis to engage the core during your deep deep exhalations. Be sure to breathe through your nose and out through your mouth to exhale your chest and your ribs down.

Bar Lat Hang Breathing

The Takeaway

Your shoulder isn’t just about your shoulder. The way your ribs move and the way you breathe directly affect how freely your arms can move.

By improving rib mobility, you’re giving your shoulders the foundation they need to move smoothly and pain-free.

Before your next shoulder stretch, take a breath and free your ribs first. If you are wondering why South Jersey Physical Therapy has been deemed “The shoulder specialists” in the Moorestown/South Jersey region – Take advantage of a 30 minute complimentary shoulder mobility consultation with one of our expert Orthopedic specialists by calling us today at : 609-845-3585 OR Download our Free Shoulder Pain Guide here.