The Side-Bend Stretch: A Gentle Exercise
The side stretch exercise stretches and strengthens the intercostal muscles. These are the muscles between the ribs. They 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. Return to the starting position. Repeat the stretch 2 times.
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Switch sides and do the stretch in the opposite direction. Repeat twice.
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| Demonstration of the side stretch beginning position. |
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| Demonstration of a side stretch |
Check with your healthcare provider before starting an exercise program if you have a health problem or have been inactive. Your provider can also help you find an exercise program to meet your needs and physical condition.
Online Medical Reviewer:
Raymond Turley Jr PA-C
Online Medical Reviewer:
Stacey Wojcik MBA BSN RN
Online Medical Reviewer:
Thomas N Joseph MD
Date Last Reviewed:
8/1/2023
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