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:

• Sit in a sturdy chair with your feet flat on the floor or stand with feet hip-width apart.

• Lean forward slightly to keep from "hunching" your back and shoulders.

• Keep your hips, shoulders, and ears in a straight up-and-down line.

• 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.

• Make sure you feel the muscles gently stretch all along your side from your lower back up to your shoulder.

• Hold the stretch for 20 seconds. Return to the starting position. Repeat the stretch 2 times.

• Switch sides and do the stretch in the opposite direction. Repeat twice. 

Demonstration of the side stretch beginning position.

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.