Athena Vale
The intercostal muscles, located between the ribs, are a group of 22 pairs of muscles that play a vital role in the movement of the chest during breathing. They also help to protect the lungs and solidify the thoracic region. While these muscles are constantly working, they need to be challenged to build strength and improve performance. Strengthening the intercostal muscles can improve endurance and reduce shortness of breath, which is beneficial for athletes and runners. Various exercises can be performed to target these muscles, including dumbbell flyes, yoga poses, and resisted breathing techniques using handheld devices. Additionally, exercises such as push-ups, bench presses, and dips can help build muscles in the rib cage and target the serratus anterior, the muscles on the sides and back of the rib cage that are crucial for shoulder health and arm motion.
| Characteristics | Values |
|---|---|
| Rib muscles | Serratus Anterior, Intercostals |
| Location of Serratus Anterior muscles | Sides and back of the rib cage |
| Location of Intercostal muscles | Between the ribs |
| Types of Intercostal muscles | External Intercostals, Internal Intercostals |
| Function of External Intercostals | Elevate the ribcage and assist with inspiration |
| Function of Internal Intercostals | Lower the ribcage and assist with conscious expiration |
| Exercises for Serratus Anterior | Bench presses, Push-ups, Pullovers, Dips, Dumbbell Flyes, Yoga poses |
| Exercises for Intercostals | Resisted breathing, Dumbbell Flyes, Straight arm pullover/pulldowns |
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What You'll Learn
Push-ups and push-up variations
Push-ups are a great way to build muscle in the rib cage. The intercostals, or the small muscles between your ribs, get worked on automatically when you do push-ups. The external intercostals elevate the rib cage and assist with inhalation, while the internal intercostals lower the rib cage and aid with exhalation.
There are several variations of the classic push-up that can be performed to build muscle in the rib cage. The wide push-up, for example, is excellent for targeting the chest muscles. To perform this, place your hands slightly wider than shoulder-width apart and keep your elbows pointing back. The yoga push-up is another variation that works your triceps. This is done by placing your feet closer together, which challenges your core and arm stability.
If you're looking for a greater challenge, you can try the one-arm push-up. Place your hands in a wide push-up position and shift your weight to one arm, lowering down and extending the other arm straight. The elbow of the working arm should stay close to your ribs as you lower and push back up.
For those who are unable to perform a full push-up, there are modifications that can be made. You can perform push-ups on your knees instead of your feet, which reduces the load on your upper body. Another option is to elevate your hands on a bench, chair, or table, making the exercise easier.
It's important to maintain proper form when doing push-ups to avoid injury and get the most out of the exercise. Fingers should be spread and pressing into the floor to add stability. Additionally, you can incorporate weightlifting into your routine to complement your push-up practice.
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Bench presses and dumbbell pullovers
Bench Presses
The bench press is a widely employed strength-training exercise that can be used to build and strengthen the muscles of the upper body, including the chest, shoulders, and arms. It is an effective exercise for building up the chest, arm, and shoulder muscles, working several different muscles in the upper body. Depending on your goals, there are different variations of bench presses that you can perform. For example, a traditional bench press involves lying down on a flat bench and pressing a barbell up and down at chest height. An incline bench press involves angling the bench upward between 45 and 60 degrees, targeting the upper chest and shoulder muscles. A decline bench press, on the other hand, involves angling the bench downward, working the lower chest and shoulder muscles. For a narrower grip, bring your hands closer together on the barbell to put extra emphasis on the triceps and forearms.
To perform a bench press, lie on your back on a bench with your feet firmly on the ground. Grip the barbell with your hands slightly wider than shoulder width, keeping your hips on the bench. Keep your core engaged and maintain a neutral spine position, avoiding any arching of the back. Slowly lift the barbell off the rack and lower it to your chest, allowing your elbows to bend out to the side. Press the bar back up to return to the starting position. Aim for 5 to 10 reps, and perform up to 3 sets.
It is recommended to perform bench presses 2 to 3 times per week, allowing for at least one day of rest in between to let your muscles recover. The number of reps and sets can vary depending on your fitness goals and the weight used.
Dumbbell Pullovers
Dumbbell pullovers are an accessible and effective exercise that requires very little equipment. They can be performed with one or two dumbbells, depending on your experience and preference. To start, lie on a flat bench with a dumbbell within arm's reach. For an added challenge, use a decline bench. Pick up the dumbbell(s) and extend your arms, bringing the weight above your chest. Keep your arms straight and your spine, ribs, and pelvis still. Slowly bring the dumbbell(s) back and beyond your head, ensuring your upper arms are in line with your torso. Then, slowly raise the weight back up over your chest.
Focus on the range of motion, especially at the shoulders, and be mindful not to flare your ribs or arch your back excessively. The dumbbell pullover works the muscles along your rib cage, potentially targeting the pecs, lats, and core, depending on your setup.
It is important to note that the decline bench variation of this exercise is not suitable for individuals with high blood pressure as your head will be lower than your hips. Additionally, be cautious of the positioning of the dumbbell(s) and your body to avoid unnecessary stress or injury to your ribs or other body parts.
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Yoga poses, such as Tolasana and Gate Pose
Yoga poses such as Tolasana and Gate Pose are great for training your rib muscles.
Tolasana
Tolasana, or Scale Pose, is an arm-balancing yoga pose that helps strengthen the abdominal muscles, shoulders, wrists, back, and hips. The word "Tola" means "balance" or "measuring scale" in Sanskrit, the original language of yoga. To perform Tolasana, begin by sitting in a lotus pose or Padmasana, with your feet placed on the thighs of your opposite legs. Cross your legs and place your palms on the mat beside your hips, spreading your fingers wide apart. Take a breath and, as you exhale, press your hands firmly into the floor and straighten your arms while lifting your torso and legs off the floor. Balance your weight on your hands, tighten your core muscles, and use your thigh muscles to help lift your knees. Stay in this position for 15 to 60 seconds. To come out of the pose, exhale and lower your legs. Then, cross your legs to the other side and repeat the pose for the same amount of time.
Gate Pose
Gate Pose, or Parighasana, is a yoga pose that stretches the intercostal muscles that connect the ribs. When these muscles are tight, the rib cage's movement is restricted, and respiration is impacted. Elongating the intercostal muscles through Gate Pose improves breathing and helps respiratory problems associated with asthma, allergies, colds, and flu. To take Gate Pose, stand on your knees, placing a mat or blanket underneath if you are on a hard floor. Stretch your right leg out to the right, with the heel on the floor and the toes pointing away from your body. Keep your right leg straight, with the knee facing the ceiling and the ankle in line with your right hip. Place your left knee directly below your left hip. Stretch both arms out to the sides, with your palms facing downward. Inhale and exhale, feeling your intercostal muscles expand and contract as you breathe.
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Exercises with straight arms moving towards/away from the chest
To train your rib muscles, it's important to focus on exercises that target the intercostal muscles, which are the small muscles between your ribs that play a vital role in breathing. These exercises can help improve your respiratory health and endurance, reducing shortness of breath and improving stamina.
One effective exercise with straight arms moving towards/away from the chest is the dumbbell pullover. To perform this exercise, start by lying face-up on a horizontal bench with a dumbbell in your hands. Keep your elbows slightly bent and slowly bring the dumbbell back and beyond your head until your upper arms are in line with your torso. Then, slowly raise the dumbbell back up over your chest. This exercise works the muscles along your rib cage.
Another exercise that fits the description is the yoga asana "Gate Pose" or "Parighasana". This pose helps to stretch the intercostals and improve lung expansion. To perform this pose, stand with your feet hip-width apart and lift one arm above your head. Slowly bend sideways, reaching down with the opposite hand until you feel a stretch at your side. Return to the starting position and repeat on the other side.
Additionally, you can try an exercise that combines a chest stretch with a lunge. Start by standing with your feet hip-width apart and take a step forward with one leg. As you lunge, raise your arms overhead and bend your trunk laterally towards your front leg. Drive the flexion with your arms. Return to the centre and repeat on the other side.
It is important to note that if you are experiencing rib pain or have broken ribs, you should consult a medical professional before attempting any exercises. Some exercises may need to be avoided or modified to ensure safe and effective recovery.
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Resisted breathing exercises
The diaphragm is a large, dome-shaped muscle located at the base of the lungs, and it is the primary muscle used for breathing. Diaphragmatic breathing exercises, also known as belly breathing or abdominal breathing, help to strengthen the diaphragm and improve its efficiency. To perform diaphragmatic breathing, sit comfortably with your knees bent and your shoulders, head, and neck relaxed. Place one hand on your upper chest and the other just below your rib cage. Breathe in slowly through your nose, letting the air move towards your lower belly. The hand on your chest should remain still, while the one on your belly should rise. Then, tighten your abdominal muscles and exhale slowly through pursed lips, feeling your lower ribs moving inwards. The hand on your belly should move back down to its original position. This exercise can also be performed lying down, which may be easier when you are first learning the technique.
In addition to the diaphragm, the intercostal muscles also play a key role in breathing. These are the short muscles located between the ribs, and they can be divided into two groups: the internal intercostals and the external intercostals. The external intercostals elevate the rib cage and assist with inhalation, while the internal intercostals lower the rib cage and aid with exhalation. To strengthen the intercostal muscles, you can perform dumbbell flyes. Lie face-up on a horizontal bench and hold the dumbbells with your palms facing each other and a slight bend in the elbows. Slowly open your arms as you inhale, then exhale as you raise your arms back to the starting position. Another exercise to target the intercostals is the yoga pose "Gate Pose" or "Parighasana".
Breathing exercises are also an important part of rehab for broken ribs. These exercises should be done gently and slowly, with a gradual increase in intensity as the ribs heal. One such exercise involves sitting upright in a chair and placing your hands over the fractured rib area. Take a deep breath and slowly fill your lungs, then hold your breath for about 10 seconds before exhaling slowly. Repeat this process a few times, and finish by coughing gently to help loosen mucus.
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Frequently asked questions
Intercostal muscles are the muscles located between your ribs. They can be categorized into two groups: the internal intercostals and external intercostals. They play a key role in our breathing by expanding and contracting the chest cavity.
You can train your intercostal muscles by doing exercises such as dumbbell flyes, straight arm pullovers, and pulldowns. You can also use a handheld device such as the Airofit or the PowerLung, which makes breathing harder and helps strengthen your breathing muscles.
Lie on a horizontal bench facing up with a dumbbell in each hand. Your palms should be facing each other and your elbows should be slightly bent. Slowly open up your arms as you inhale, then exhale and raise your arms back to the starting position.
