Poses to Stretch Your Ribs

Stretching your ribs does more than improve your side-bending flexibility. When you spend quality time in positions that stretch the muscles between your ribs, you also improve your breathing ability. This enhanced respiration makes daily activities easier, increases your sports performance and reduces your stress as oxygen more readily flows throughout your body. Spend a few minutes a day in poses designed to stretch your ribs and the rest of your day will improve, too.

Instructions

  1. Camel

    • 1

      Rest your hands and knees on the floor. Position your knees underneath your hips and place the tops of your feet on the floor.

    • 2

      Sit up to a kneeling position and place your hands against your lower back. Touch your palms to your back and let your fingertips graze the top of your buttocks.

    • 3

      Tighten your stomach by pulling your navel toward your spine. Exhale and slowly press your hips forward as you lean your chest upward. Look up so your head drops slightly backward. Keep your thighs straight up and down.

    • 4

      Remain here as you breathe normally and stretch your ribs for 15 to 30 seconds. If possible, reach back with your right hand and place it on your right heel. Do the same with your left. Press the toes of both feet into the floor to elevate your heels if needed and then hold the Camel pose for your desired duration.

    • 5

      Release your hands from your heels or back and slowly raise your chest and head as you return to a kneeling position. Repeat if needed.

    Standing Side Stretch

    • 6

      Stand tall with your feet hip-distance apart. Face your toes forward and let your arms drop along your sides. Focus your breathing. Keep your chin parallel to the floor.

    • 7

      Inhale and raise your right arm overhead. Bend slightly to the left as you lift the right side of your rib cage. Breathe normally as you begin the stretch.

    • 8

      Increase the stretch by reaching slightly to the left with your right hand. Feel the stretch from your right hand, down your right side into your right hip. Maintain the deepest stretch possible for 15 to 30 seconds as you breathe normally.

    • 9

      Exhale and return to an upright position. Lower your arm. Repeat the stretch on the left side.

    Triangle Pose

    • 10

      Stand with your feet together. Step your right foot approximately 2 to 3 feet behind you. Turn the toes of your right foot out to the right. Align the heel of your left foot with the arch of your right foot.

    • 11

      Straighten both legs. Straighten both arms out to your sides at shoulder height. Turn your hips and torso slightly to the right.

    • 12

      Tighten your stomach to support your back. Bend sideways to your left and slide your left hand down your left leg. Aim to place your hand at your left ankle, but you can also support yourself anywhere along your leg except on your knee joint.

    • 13

      Reach your right arm toward the ceiling. Press your right shoulder backward to open up your chest. Look up toward your right hand, straight ahead or down to your left foot depending on neck comfort.

    • 14

      Breathe normally as you maintain Triangle pose for 15 to 30 seconds as you stretch your right side and open your ribs.

    • 15

      Exhale and reach up through your right arm to return to a standing position. Repeat the pose for an equal length of time on your left side.