The Ultimate Guide to Better Manubriosternal Joint Mobility

What is the Manubriosternal Joint Mobility?

The manubriosternal joint, also known as the sternum joint, is a vital structure located at the base of the sternum bone in the chest cavity. It connects the manubrium (upper part of the sternum) to the body of the sternum, allowing for limited movement and flexibility. Manubriosternal joint mobility plays a crucial role in maintaining proper posture, breathing, and overall thoracic mobility. Poor mobility in this joint can lead to a range of issues, including limited lung capacity, restricted chest expansion, and even back pain. Read more

Causes of Limited Manubriosternal Joint Mobility

There are several factors that can contribute to limited manubriosternal joint mobility. These include:

• Postural imbalances and poor posture
• Muscle imbalances, particularly in the thoracic and shoulder regions
• Desk work and prolonged sitting
• Weight gain or obesity
• Age-related degeneration
• Injury or trauma to the chest or ribcage

Incorporating exercises and stretches specifically targeting the manubriosternal joint can help improve mobility and alleviate related discomfort. Read more

Stretches and Exercises for Manubriosternal Joint Mobility

1. Chest Stretch: Stand in a doorway with your hands on the doorframe at shoulder height. Lean forward until you feel a stretch in your chest and shoulders. Hold for 30 seconds. 2. Thoracic Extension: Lie on your back with your knees bent and feet flat on the floor. Place a towel or pillow under your upper back for support. Slowly lift your chest and shoulders off the ground, squeezing your shoulder blades together. Hold for 5 seconds and repeat 10-15 times. 3. Pec Minor Stretch: Lie on your back with your affected arm above your head. Use your other hand to gently pull your hand towards your opposite shoulder. Hold for 30 seconds and repeat 3-5 times. 4. Cat-Cow Stretch: Start on your hands and knees. Arch your back, lifting your tailbone and head towards the ceiling (like a cat). Then, round your back, tucking your chin to your chest and your tailbone towards the ground (like a cow). Repeat 10-15 times.

Remember to consult with a healthcare professional or physical therapist before starting any new exercise program. Read more

Conclusion

Improving manubriosternal joint mobility can have a significant impact on overall thoracic mobility, breathing, and posture. By incorporating targeted stretches and exercises into your daily routine, you can alleviate discomfort, increase range of motion, and promote optimal chest expansion. Remember to approach these exercises with caution and consult with a healthcare professional if you experience any pain or discomfort. Read more