7 Deep Rib Stretches

Rib Stretches

If you have been doing a lot of core work you may be feeling those tiny muscles above the ribcage. Try my 7 deep rib stretches to release some of that tension.

rib stretches

Kneeling Forward Fold

Come onto the floor in a seated position with your knees and feet together.

Inhale sweep your hands behind your back and clasp your hands together.

Exhale fold forward and bring your forehead to the floor.

Extend your arms behind your back.

Camel Pose

Kneel on the floor with your knees hip-width and thighs perpendicular to the floor.

Imagine that you’re drawing your sitting bones up, into your torso.

Press your shins and the tops of your feet firmly into the floor.

Rest your hands on the back of your pelvis, bases of the palms on the tops of the buttocks, fingers pointing down.

Inhale and lift your heart by pressing the shoulder blades against your back ribs.

Lean back against the firmness of the tail bone and shoulder blades. For the time being keep your head up, chin near the sternum, and your hands on the pelvis.

rib stretches

Reverse Warrior

Stand with your feet wide apart 4-5 feet.

The front foot turns all the way towards the front of the room.

The back foot turns in slightly.

Bend deep through your front knee over the ankle.

Exhale sweep your left hand up and over the body.

Place your right hand on your right thigh.

Use your right arm to continue to draw your body down and away from the left knee.

Breath into the spaces between your ribs. 

To come out of the pose sweep your spine right up and over the hips. 

rib stretches

Side Angle Pose

Stand with your feet wide apart 4-5 feet.

The front foot turns all the way towards the front of the room.

The back foot turns in slightly.

Bend deep through your front knee over the ankle.

Inhale pull your arms apart.

Exhale sweep your front hand to the outside to the outside of the left foot. (The version pictured are for those who need modification as they can’t reach the floor)

Inhale sweep your back arm forward towards your shoulder just past your ear. 

Thrust your front hip towards your front knee.

Turn your face towards your sky.

Gaze up with your eyes towards your palm.

Breath into the spaces between your ribs. 

Push your left knee outward and your right knee inward.

To come out of the pose sweep your spine right up and over the hips. 

Side Swept Childs Pose

Kneel on the floor. Touch your big toes together and sit on your heels, then separate your knees about as wide as your hips.

Bring your chest to the floor with your hands out in front of you.

Walk both arms to the right and feel the stretch between the ribs.

Repeat on the other side.

Open Gate Pose

Start kneeling with your hips and heart over your knees.

Sweep your left leg in front of your body.

Exhale sweep your right hand out to the left side.

Push your hips forward turn your head up gaze towards the sky.

Breathe into your right side.

Hold for 5 breaths.

To come out of the pose sweep your right hand down by your side spine up. 

Sweep your left leg back to kneeling posture.

Seated Side Stretch

Start sitting with your legs wide.

Push your hips forward flex your toes back.

Push both sitting bones down into the earth.

Stretch your sitting arm up and into the sky

Sweep the left hand to the right-hand side of the thigh or foot if you can grab that far.

Keep your chest open and look up to the sky.

Advanced option for those who can touch their toes: Allow your spine to draw you up and out away from the leg.

Hold for at least 5 breaths.

Release through your left hand inhale to sweep it back to the sides of your body. 

Exhale both arms by your sides.

Repeat on the other side.

Which rib stretch did you like best? Have a favorite share it below and we will put it on the list!

In Happiness and Health,

Jadore Vanessa

Related Articles:

How to get your middle split

Stretches for lower back pain

How to measure your splits


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