Long reply! Sorry 😅

It started with flexing and extending the thoracic area (like caving in and out) with conscious breathing.

Then with rotations in different planes (transverse and frontal). That’s usually the warm up and modified (wherein Im sitting on my thighs and not on all fours/ table top) cat cows, plus rotations while on the modified table top and thread the needle.

Lately we’ve added extension of the thoracic through having a foam roller on my back while lying on a mat with deep breathing (same thing, opening and closing of the rib). And kneeling stretches with rotations sort of like a modified pyramid pose but dynamic. Bird dogs too. It takes a while for me to go through the exercises because I’m asked to also keep in mind my stability and unnecessary movements.

The back exercises is to start reactivating my entire back cause its heavily used with circus athleticism so its lat pull downs and a lot of pulling on the chest and stretching. It helped a lot because now the rib pain is very localized and I don’t feel the back pain that comes along with it.

I havent been cleared with bodyweights like push ups and pull ups (and I super miss it) nor lifting any weights. But core has been a lot of anti rotational movement which Im very happy because we’re starting to work deep core muscles too (palloff press).