The Side Stretch: A Gentle Exercise
The side stretch exercise stretches and strengthens the intercostal muscles, (the muscles between the ribs), which help support the ribs.
To do the side stretch:
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Sit in a sturdy chair with your feet flat on the floor or stand with feet hip width apart.
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Lean forward slightly to keep from "hunching" your back and shoulders.
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Keep your hips, shoulders, and ears in a straight up-and-down line.
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Raise your right arm overhead and bend your upper body to the left in a reaching motion. Keep your upper body facing straight ahead—don't twist it to the side as you bend.
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Make sure you feel the muscles gently stretch all along your side from your lower back up to your shoulder.
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Hold the stretch for 20 seconds, then return to the starting position. Repeat the stretch two times.
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Switch sides and do the stretch in the opposite direction, repeating twice.
Demonstration of the side stretch beginning position.
Demonstration of a side stretch
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