Athena Vale
Intercostal muscles are the smaller muscles between your ribs that aid in the expansion and contraction of your rib cage. They are responsible for aiding in respiration, bracing, twisting, and other motions. A strain in these muscles can be extremely painful as every time you inhale, your rib cage has to expand to house your inflated lungs. This can be caused by an injury, accident, or twisting of the upper body. To loosen intercostal muscles, stretching and deep breathing exercises are recommended.
Techniques to loosen intercostal muscles
| Characteristics | Values |
|---|---|
| Deep breathing exercises | Help to tone the intercostal muscles and increase oxygen flow to injured muscle fibres, aiding the healing process |
| Bellow's breath | A detoxifying breathing exercise that requires you to snap your stomach muscles in on the exhale |
| Intercostal stretching breath | Stand with arms stretched overhead, inhale, then stretch arms to the right and left, feeling the intercostal muscles stretch on each side |
| Yoga | Deep breathing exercises are referred to as pranayama in yoga |
| Pandiculation | A Somatics practice that releases tightness in muscles |
| Light stretching | Lengthens and loosens the intercostal muscles |
| Cardio warmup | Increases circulation and boosts muscle temperature before stretching |
| Resistance training | Can strengthen the intercostal muscles |
| Immobilisation | Restricting movement for a few days can help the muscles recover |
| Mild compression | Applying mild compression to the ribs can aid recovery |
| Recline | Using a reclining mattress or bedframe to sit upright can help with sleep |
| Muscle relaxants | Can reduce muscle spasms |
| Nerve blocks | Injections can block nerves in the ribcage to reduce pain |
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What You'll Learn
Deep breathing exercises
Diaphragmatic Breathing
Diaphragmatic breathing, also known as "belly breathing", involves fully engaging the diaphragm, a large muscle at the base of the lungs, and increasing the efficiency of the lungs. This technique helps to strengthen the diaphragm and allows the lungs to work at their full capacity.
To perform diaphragmatic breathing, lie on your back on a flat surface with bent knees and a pillow under your knees for support. Place one hand on your upper chest and the other just below your rib cage. Breathe in slowly through your nose so that your stomach moves out, causing the hand on your rib cage to rise while the one on your chest remains still. Tighten your abdominal muscles and let your stomach move in as you exhale slowly through pursed lips. The hand on your chest should remain as still as possible.
You can gradually increase the duration and frequency of this exercise. Once you become comfortable, you can try diaphragmatic breathing while sitting in a chair or standing.
Bellow's Breath
This detoxifying breathing exercise is good for the diaphragm muscle. Sit comfortably and inhale naturally through your nose. On the exhale, snap your stomach muscles in, forcing the exhalation. Repeat this breathing pattern for 30 seconds, gradually increasing the pace.
Intercostal Stretching Breath
Stand with your feet hip-width apart and stretch both arms over your head. Inhale deeply, and on the exhale, stretch your arms to the right, stretching the intercostal muscles on the left side of your body. Inhale and return to the centre, then exhale and stretch your arms to the left, feeling the stretch on your right side.
Deep Chest Breathing
Sit on the floor with two yoga blocks behind you—one flat and the other at a medium height. Lie back so that your shoulder blades rest on the flat block and your head on the other. Relax your arms by your sides with palms facing upwards and stretch your legs out in front of you. Inhale deeply, allowing your chest to rise. On the exhale, let your stomach fall first, followed by your diaphragm, lungs, and finally your chest. Repeat this exercise nine times with a regular breath in between each repetition.
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Yoga poses
Gate Pose
Gate Pose is a common yoga position that stretches the intercostals at the side of the torso. To get into this pose, start by kneeling on a comfortable pad. Extend your right leg to the side, with the kneecap facing up and the sole of your foot touching the ground. Your left leg should be bent with the sole of your foot touching your knee. Extend both arms to the sides, and then bend your upper body to the right, allowing your right arm to rest on your extended leg. Continue to reach your left arm overhead so that you feel a stretch in your left ribs. Hold this pose for 15 to 30 seconds, and then repeat on the opposite side.
Cow Pose and Cat Pose
These two poses can be combined to create a dynamic stretch that targets the rib cage. As you arch your back in Cow Pose, you expand the rib cage, and rounding the spine in Cat Pose encourages the release of tension.
Forward Stretch
This pose can be used to stretch the intercostals towards the back of the torso. Sit on the floor with your left leg straight in front of you and your right leg bent so that the sole of your foot touches your knee. Lean forward as far as is comfortable, rotating your torso slightly and touching both palms to the floor if possible. You should feel a stretch in the back intercostal muscles on the left side. Hold this pose for 15 to 30 seconds, and then repeat on the opposite side.
Side-Angle Pose
This pose deeply lengthens the side of the body and leg. Stand with your feet about 3.5 to 4 feet apart. Turn your right toes forward and kick your left heel out at a 45-degree angle. Lift your arms to shoulder height and bend your right knee to a 90-degree angle. Reach your right arm to the floor or a block, parallel to your shin. Reach your left arm forward, bringing your bicep above your ear.
Camel Pose
Camel Pose supports the lengthening of the quadriceps and the jawline. Sit tall on your shins, with your legs hip-distance apart. Place your hands on the back of your pelvis and imagine your thighbones moving forward first, followed by your pelvis. Arch your back and lift your rib cage upward.
Single-Leg Revolved Belly Pose
This pose increases the depth of a spinal twist while lengthening the lateral leg. Lie face up on the ground and place your feet flat on the floor. Lower your knees to the left and extend your right leg. Reach for your knee or foot with your left hand and hold. Position your right arm on the floor, level with your shoulder. You can use a yoga strap to deepen the pose if desired.
Remember to always warm up before attempting these poses and be cautious when stretching. Never push yourself beyond your limits, as it may lead to injury.
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Light stretching
Before attempting any stretches, it is important to note that stretching beyond 15 to 30 seconds is not advised, as it is unlikely to elongate the muscle further and may even exacerbate a muscle injury. It is also important to listen to your body and stop if you experience any sharp pain.
Forward Stretch
Sit on the floor with your left leg straight in front of you and your right leg bent so that the sole of your foot touches your knee. Lean forward over your right leg as far as is comfortable, rotating your torso slightly and touching both palms to the floor if possible. You should feel the stretch in the back intercostal muscles on your left side. Hold this stretch for 15 to 30 seconds, then repeat on the opposite side.
Side Stretch
Stand with your arms stretched overhead and take a deep breath. As you exhale, stretch your arms to the right, feeling the stretch on the left side of your body. Inhale and return to the centre, then exhale and stretch your arms to the left, feeling the stretch on the right side. Repeat this sequence two more times on each side.
Deep Belly Breathing
Sit or stand with your back straight. Take a deep breath by slowly expanding your abdominal muscles, allowing your belly to rise in a "pot-belly" type of movement. This brings oxygen to your lungs without expanding your rib cage, which can be painful for injured intercostal muscles.
Cardio Warm-up
Before stretching, engage in 3 to 5 minutes of light cardio to increase blood flow and boost muscle tissue temperature. This can include low-impact movements such as marching in place or arm circles.
In addition to light stretching, it is important to promote healing through other means. This can include the use of cold packs in the first 48 hours to reduce inflammation and alleviate pain, followed by heat therapy to reduce muscle tension and increase circulation.
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Resistance training
There are two types of intercostal muscles: internal and external. The external intercostals elevate the rib cage and assist with inhaling, while the internal intercostals lower the rib cage and aid in exhaling.
To challenge and strengthen these muscles through resistance training, you can use handheld devices such as the Airofit or PowerLung, which increase the resistance when you inhale, making it harder to breathe and thus strengthening the intercostals. Another device is the Expand-A-Lung, which adds resistance to make each breath more challenging and beneficial for the intercostals.
You can also incorporate weighted exercises into your routine, such as barbell pullovers and dumbbell flyes. When performing the barbell pullover, lie face-up on a horizontal bench with the barbell directly above your chest. As you inhale, expand your chest and lower the barbell behind your head, then exhale and raise your arms back to the starting position. Dumbbell flyes are an excellent choice as they strengthen all the muscles around your rib cage, including the intercostals.
In addition to these targeted exercises, you can also practice deep breathing exercises, also known as pranayama in yoga. These exercises help tone the intercostal muscles and improve respiratory health. One such exercise involves sitting on the floor with two yoga blocks behind you, one flat and the other at a medium height. Place your shoulder blades on the flat block and your head on the other, then relax your arms by your sides with palms facing upwards, and stretch your legs out in front of you. Inhale deeply, allowing your chest to rise, and as you exhale, let your stomach, diaphragm, lungs, and chest fall in that order. Repeat this exercise nine times, taking a regular breath between each repetition.
It is important to note that while resistance training can be beneficial, it is always advisable to consult a healthcare professional before starting any new exercise routine, especially if you are experiencing any pain or discomfort.
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Muscle relaxants
There are several types of muscle relaxants available, and they can be administered in different ways, depending on the specific drug and the condition being treated. Some common muscle relaxants include baclofen, carisoprodol, cyclobenzaprine, and tizanidine. These drugs can be taken orally, injected into the muscle, or applied topically, depending on the specific medication.
Oral muscle relaxants are typically taken as a tablet or capsule, and they work by acting on the brain and spinal cord to reduce muscle spasms and pain. Examples of oral muscle relaxants include baclofen, metaxalone, and carisoprodol. These drugs are often used to treat chronic conditions such as multiple sclerosis or spinal cord injuries, which can cause ongoing muscle spasms and pain.
Injectable muscle relaxants are sometimes used in more acute or severe cases, or when oral medications are not effective or tolerated. These drugs are administered directly into the muscle, providing more direct and immediate relief from spasms and pain. One example of an injectable muscle relaxant is botulinum toxin (Botox), which is sometimes used to treat muscle spasms in conditions such as cervical dystonia or spasticity.
Topical muscle relaxants are also an option and are typically applied as a cream or gel directly to the skin over the affected muscle. These medications can be helpful in providing localized relief from muscle spasms and pain. Some topical muscle relaxants contain ingredients such as menthol or capsaicin, which work by creating a cooling or warming sensation that can help distract from pain signals and relax the muscles.
It is important to note that muscle relaxants should only be used under the guidance of a healthcare professional, as they can have side effects and may interact with other medications. Common side effects of muscle relaxants include drowsiness, dizziness, dry mouth, and blurred vision. More severe side effects can include allergic reactions, breathing problems, or liver damage, so it is important to discuss potential risks and benefits with your doctor before taking any muscle relaxant medication.
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Frequently asked questions
The intercostal muscles are the smaller muscles between your ribs that aid in the expansion and contraction of your rib cage.
Common symptoms of an intercostal muscle strain include chest pain when coughing, sneezing, or breathing, and pain when twisting, curling up, or stretching the rib cage.
Intercostal muscle strain is usually caused by direct trauma to the muscles, such as a blow to the chest wall, ribs, or back, or by sudden twisting or excessive stretching.
Mild intercostal muscle strain can be treated with rest, mild stretching, and appropriate pain relief. For more severe strains, your doctor may recommend muscle relaxants or nerve blocks.
To prevent intercostal muscle strain, you should avoid twisting or overstretching, especially when reaching overhead. Improving your posture can also help, as poor posture can cause the rib cage muscles to tighten over time.
