Sidelying Self Rib Mobilization w/ Foam Roller

Setup:
Lie on your side on an exercise mat with the painful rib area positioned either above or below the foam roller.
Ensure your body is in a straight line from head to hips, with knees slightly bent for comfort.
Place the foam roller horizontally along your rib cage, aligned with the area of discomfort.

Diaphragmatic Breathing:
Begin diaphragmatic breathing by inhaling deeply through your nose, allowing your belly to rise as you fill your lungs with air.
Exhale slowly through your mouth, allowing your belly to fall as you release the breath.
Focus on relaxing your rib cage and allowing it to gently expand and contract with each breath.

Relaxation and Mobilization:
Remain in this position, focusing on deep, diaphragmatic breathing for 2-5 minutes.
Allow the foam roller to provide gentle pressure to the rib area, promoting relaxation of the intercostal muscles and rib mobilization.
If you feel any discomfort or pain, adjust the position of the foam roller slightly to find a more comfortable position.

Switch Sides (Optional):
If desired, switch to the opposite side and repeat the exercise to address discomfort in the other rib area.

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I developed this last yr..from sitting long times then last yr I had bad flu bad coughing and left me with intercostal problem. am idiot I kept going to gym and that made it worse. now I realise I have to give up lifting waigt for wks .to heal my chest.