Unlock a flexible rib cage with these 5 simple exercises
What's the story
Improving rib cage flexibility can go a long way in enhancing your overall mobility and respiratory function. A flexible rib cage allows for better lung expansion and can even improve posture. Including certain exercises in your routine can help achieve this flexibility. Here are five exercises that specifically target the rib cage area, helping you achieve a greater range of motion and comfort in daily activities.
Tip 1
Cat-cow stretch
The cat-cow stretch is a gentle way to warm up the spine and rib cage. Start on all fours with your hands under your shoulders and knees under your hips. Inhale as you arch your back, dropping your belly towards the floor (cow position). Exhale as you round your back towards the ceiling (cat position). Repeat for several breaths to increase flexibility.
Tip 2
Thoracic spine rotation
Thoracic spine rotation exercises improve mobility in the upper back, making the rib cage more flexible. Sit cross-legged or on a chair with feet flat on the ground. Place one hand behind your head and rotate your torso towards that side while keeping hips stable. Hold for a few seconds before returning to center and repeating on the other side.
Tip 3
Side bends
Side bends are great for stretching the intercostal muscles between the ribs, improving lateral flexibility. Stand with feet shoulder-width apart, hands on hips or raised overhead. Slowly bend to one side, feeling a stretch along the opposite side of your torso. Return to standing upright before bending to the other side.
Tip 4
Seated forward fold
The seated forward fold stretches both spine and rib cage by lengthening muscles along these areas. Sit with legs extended straight in front of you, feet flexed. Inhale deeply; exhale as you hinge forward from hips, reaching toward toes without forcing yourself too far forward. Hold this position briefly before releasing back upright.
Tip 5
Deep breathing exercises
Deep breathing exercises are essential for improving lung capacity and rib cage flexibility. Find a comfortable seated position, close your eyes, and focus on slow, deep breaths. Inhale through your nose, allowing your diaphragm to expand fully, and exhale slowly through your mouth. Repeat this process several times a day to gradually improve your breathing and flexibility.