Stretching Between Upper Ribs

Flexibility is one of the important components of an exercise program. You stretch the large muscle groups because you feel when they are tight. For example, you stretch your lower back, your hamstrings, calves and chest after a strenuous workout to reduce muscle soreness. One area you may not spend enough time stretching is the area between your upper ribs. You can stretch your rib muscles on a daily basis, but aim for three days a week as a minimum to improve your ribcage flexibility.

  1. Intercostals

    • The muscles between your ribs are known as the intercostal muscles. The stronger these muscles are, the greater the force of your exhale. The more flexible the intercostal muscles, the deeper your inhale as your ribcage expands. Performing a few specific stretches for the space between your ribs improves your breathing patterns, which ultimately improves your entire cardiovascular workout. Warm up before you stretch with five to 10 minutes of full-body exercise such as walking, stair climbing, jumping rope or cycling.

    Standing Side-Stretch

    • A standing stretch doesn't require any equipment, so you can do this stretch at any time. Stand with your feet closer than hips-distance apart with your arms straight at your sides. Reach your right arm over your head as you slowly lean to the left. To do this, raise the right side of your rib cage and feel the stretch from your right hand down into your right hip. If you need support for your back, place your left hand on the outside of your left leg. Breathe normally as you maintain the side stretch for 15 to 30 seconds and then repeat the stretch to your right.

    Cat Pose

    • A kneeling stretch also doesn't require equipment, but you may want to rest on an exercise mat or a folded blanket for comfort. Begin on your hands and knees with your hands underneath your shoulders and your knees under your hips. Your shins and the tops of your feet rest on the floor. As you exhale, look toward your knees and round your back up toward the sky. Maintain this Cat position for 15 to 30 seconds as you stretch your ribcage. Breathe normally and deeply to expand the lungs.

    Foam Roller

    • A foam roller stretch is helpful for expanding your upper intercostal muscles. Place a 3-foot-long full-cylinder roller on a clutter-free floor. Sit on the floor with your knees bent and feet on the floor. Your back is facing the roller so the ends of the roller are positioned to your right and your left. Lay your upper back across the roller. Position your hands behind your head. Lean backward and let your head and shoulders lower as you raise your hips and slide the roller slightly down your back. Arch your lower back in response and feel the stretch in your upper ribcage. Maintain this position for 15 to 30 seconds, or slowly roll back and forth as you breathe deeply.