Although you may not give your thoracic muscles a lot of thought, their main function is to help you breathe. The thoracic muscles are located between your ribs. The muscles contract and expand as you inhale and exhale. Thoracic muscles are included on the front and the back side of your body where your ribs are located. Keeping the thoracic muscles flexible allows for ease of breathing. The easier these muscles can move, the easier it is for you to inhale a deep, full breath as you expand your ribcage and exhale a complete breath as you compress your ribcage.
Chest
Step 1
Stand tall with your feet together. Face your toes forward and straighten your arms at your sides.
Step 2
Inhale and reach your left arm straight over your head toward the ceiling. Look forward with your chin parallel to the floor.
Step 3
Exhale and bend to the right, bringing the lower part of your right ribcage toward your right hip. Keep your hips and legs still. Continue to look forward.
Step 4
Maintain this position as you reach your left hand toward the right. Feel the stretch travel from your right hand, down your right side to your right hip.
Step 5
Inhale and exhale deeply for up to five breath cycles as you maintain the standing side stretch.
Step 6
Return slowly to standing upright. Lower your left hand. Inhale as you raise your right arm and repeat the stretch to your left side.
Back
Step 1
Sit tall on the edge of a chair. Bend your knees and place your feet flat on the floor. Point your toes forward to align them with your knees.
Step 2
Cross your right arm over your left arm at a position slightly below your elbow into your forearm.
Step 3
Exhale and bend forward, bringing your arms forward beyond your knees. Bend forward until you feel a stretch across your back.
Step 4
Maintain the stretch for 10 to 15 seconds as you breathe normally.
Step 5
Return slowly to an upright position. Uncross your arms and cross them the opposite way. Repeat the stretch.
Tips and Warnings
- Warm up your body before you stretch with full-body movements such as walking, marching in place or stair-climbing. Add arm circles or overhead reaches as you warm up to increase blood flow to your upper body. This warmup will help you reach a deeper stretch.
Things You'll Need
- Chair
