Your ribcage expands and contracts to allow your lungs to bring in air. This movement is made possible, in part, by the muscles that connect your ribs, like the intercostals. Although these muscles lie deep in the body, through physical activity they can be overworked, which can lead to strains and pulls. Including stretches for your ribs into your exercise routine can help prevent injury and improve your flexibility.
Crescent Moon Pose
The crescent moon pose is an excellent way to stretch your sides, as it utilizes the movement of your ribs. Begin by standing with your feet together or hip distance apart, depending on your degree of balance and posture. Inhale and raise your arms above your head, clasping your hands together with your index fingers pointing upward. Exhale, bend from the waist and lean your arms to the right. Press your hips gently to the left and press evenly through your feet. Hold the pose for 30 seconds and switch sides.
Chair Twist
Rotating your torso is also an excellent way to stretch your ribs and improve your spine's flexibility. A simple twist can be done in a chair. Sit with your right side to the back of the chair, your feet together and flat on the floor. Inhale and stretch your arms up, lengthening your spine. Exhale and turn from your waist to the right, using your right hand to push and your left to pull on the back of the chair for leverage. Hold the pose for 30 seconds and switch sides, sitting with your left side to the back of the chair and repeating the movements.
Extended Side Angle Pose
This pose stretches your spine, waist, chest, lungs and shoulders as well as strengthens your knees and legs. Stand with your right foot in front of you, toes pointing forward, and your left foot's toes pointing to the left. Bring your arms out to your sides so that they are directly over your legs. Bend your right leg until your knee is over your ankle, bring your right forearm to your right thigh, and rotate your left arm up and toward your head. Your left palm should be facing the floor and your left shoulder should be rotating back to open your chest. For more of a stretch, you can bring your right hand to the floor, inside your right foot. Hold this position for 30 seconds before switching sides.
Torso Rotations
For a dynamic, or moving stretch, stand with your feet hip distance apart and your arms extended out to your sides. Turn slowly from your waist so that your right arm stretches directly in front of you and your left is pointing behind your body. Pause for a second or two and then rotate in the other direction. Continue the movement eight times on each side.
