I need some beginner workout tips (without the risk of popping my rib out)

iVillage Member
Registered: 01-18-2002
I need some beginner workout tips (without the risk of popping my rib out)
5
Fri, 04-19-2013 - 12:50am

I'm a pretty sedentary person unless I'm up and running around work. I really could afford to lose some tummy fat and gain more muscle but I risk slipping my rib out of place doing most exercises, unfortunatly. So, if any of you are a trainer, expert or someone who has a similar problem, any suggestions would be great!

Obviously, losing tummy fat requires cardio, but I'm quite out of shape so I don't know how long I should be running/jogging to work my way up to better tolerance so I don't get so tired after jogging for about 4 minutes.

As for gaining muscle, I can barley open the recieving door at work (which has 35lbs of pulling force according to the sticker on the door) and normally, everyone just uses their arms to pull on the chain and pull it open, but I have to grip the chain and squat to use all of my bodyweight to open it (very sad). I can BARLEY do one pushup so I don't know how to start out there either.

Now, the BIGGEST obstacle of all, is the risk of slipping my rib out of place. Mostly, lifting something heavy pops it out or if I simply twist my torso, it can pop out too. Its VERY uncomfortable and takes upto 3 visits to my chiropractor to pop it back in so I have to be extra careful with exercises!! I have heard from numerous people that building up the muscle around my ribcage will help it hold in place, but, they've said a pushup is the best way to do that and I just can't do them :(

So, any help would be wonderful! Thank you! -Nina 

iVillage Member
Registered: 03-15-2004

Because you have such a specific issue, I would highly recommend working with a physical therapist (instead of a trainer) to determine the best course of action for moving forward with your goals without further injuring yourself.  

I'm been certified as a trainer for 10 years and if you were standing in front of me, I'd tell you the same thing.  

iVillage Member
Registered: 01-18-2002
Well, physical therapists cost money, that I dont have! Thats why Im turning to the internet!
iVillage Member
Registered: 03-15-2004

It could cost a lot more money to fix whatever additional problems you create for yourself by following things you read online.  The "internet" is not a substitute for a trained professional.  Slipping ribs are not a small issue and anyone who dispenses advice for such a condition and is not an orthopedic doc or a physical therapist is negligent and unethical.  

iVillage Member
Registered: 01-18-2002

Or....... I just cant afford it. Seriously. Living is hard these days.

Community Leader
Registered: 04-05-2002

Yeah, I have to agree w/ Gymrat's advice and add that I'd be hesitant to listen to anyone who might give advice on something like this online w/out seeing the person and speaking w/ their doctor (and we're both personal trainers). Do you have insurance? Sometimes physical therapists are covered under insurance.  Honestly, I wouldn't even advise someone to walk, given the possiblity of popping ribs.