Your ribcage consists of intercostal muscles between the ribs that work with the diaphragm and other deep abdominal muscles and tissues to expand and contract the ribcage when you breathe. Muscles and tissues above and near the ribcage move your body in different directions. Therefore, you should move your torso with other body parts, such as your hip and shoulders, to stretch your ribcage, recommends the National Academy of Sports Medicine.
Stride Extension and Flexion
Step 1
Stand with your right foot in front of you and with both feet pointing forward. Raise both arms over your head.
Step 2
Shift your weight to your right foot slightly, and tighten your left buttock. Extend your torso and tilt your head back to stretch the ribs. Hold this position for three deep breaths.
Step 3
Exhale slowly and bend your torso forward, holding your lower leg or ankle with both hands. Touch your chest and ribs to your right thigh. Hold this position for three deep breaths.
Step 4
Raise your body to the starting position. Perform two sets of five to six reps per side of your body.
Standing Lateral Fasciae Stretch
Step 1
Stand with your feet slightly apart and raise your right arm over your head.
Step 2
Exhale slowly and lean your torso to your left, pushing your hip to your right to increase the stretch in your ribs and hip. Hold this position for five to six deep breaths.
Step 3
Return to the standing position and switch arm position. Repeat the stretch by leaning your torso to your right.
Stride and Rotation
Step 1
Stand about an arm's distance away from a wall with the right side of your body facing a wall. Stand with your right foot in front of you and with both feet pointing forward.
Step 2
Turn your torso to your right and place both hands on the wall. Do not move your lower body. Hold the stretch for five deep breaths.
Step 3
Turn your body to the opposite direction with your left foot in front of you. Turn your torso to your left and put both hands on the wall. Hold the stretch for five deep breaths.
References
- "Stretch to Win"; Ann and Chris Frederick; 2006
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
