yes the strentgthening is tricky. Some flare me up too. i really have only 3 that dr. Ando gave me using a theraband. I dont think using a dumbell is good. Personnally, I dont do them unless I am feeling good. And right now I am only doing them one at a time to see which one flares me up. Dont do them if you know a certain one flares you up. I am still struggling with this myself. however I do think it is the key to long term stability-to strengthen the muscle in order to hold the ribs in place. The muscles I do are only rhomboids, neck muscles in the front and bonnet (I'm not sure what muscles they do.)

its very difficult!! ugh!