The lower rib smash uses a lacrosse ball to release restrictions in the intercostal muscles, serratus anterior, and oblique attachments around the lower ribs. These tissues often become bound down from prolonged sitting and can limit breathing, thoracic rotation, and overhead movement. This mobilization improves press and hang positions.

Setup

  1. Lie on your side with a lacrosse ball placed between the floor and your lower rib area (around ribs 8-12, just below the armpit line). Support your head with your bottom arm.
  2. Apply moderate pressure by relaxing your body weight onto the ball. Breathe deeply — each inhale should push the ribs into the ball.
  3. Slowly roll the ball along the lower rib area, pausing on tender or restricted spots for 20-30 seconds.
  4. To increase the mobilization, raise your top arm overhead and take deep breaths, expanding the ribcage against the ball.
  5. Work the entire lower rib area from the side body to the back, then switch sides.

Coaching Cues

What to feel:

  • Pressure and a “release” sensation in the intercostal and oblique muscles
  • Improved ability to take a deep breath after working each spot

Common mistakes:

  • Placing the ball too low (on the floating ribs or abdomen) — stay on the ribcage
  • Applying too much pressure too quickly — start light and increase gradually
  • Rolling too fast — slow, deliberate passes with pauses on tight spots are most effective

Video and animated demos coming soon.

Programming

Parameter Recommendation
Duration 1-2 minutes per side
Sets 1-2 per side
Frequency 3-5 times per week
When to do it Upper body focus, full mobility session, pre-overhead/hanging work

Progressions

  1. Beginner: Tennis ball (softer) for reduced pressure, gentle rocking.
  2. Intermediate: Lacrosse ball with deep breathing and overhead arm reach as described.
  3. Advanced: Lacrosse ball with active thoracic rotation while the ball pins the tissue — thread the needle movement with the ball in place.