The intercostal muscles are a group of thin muscles located between your ribs. Strengthening these muscles improves the mechanical efficiency of breathing by supporting the diaphragm and allowing for fuller lung expansion. This conditioning is important for respiratory health and maintaining the structural stability of the torso.
The Primary Function of Intercostal Muscles
The intercostal muscles are primarily responsible for the continuous expansion and contraction of the rib cage during respiration. This group is divided into three layers. The external intercostals assist with inhalation by pulling the ribs upward and outward, increasing chest cavity volume. The internal intercostals assist with forced exhalation by pulling the ribs downward and inward to expel air.
Beyond breathing, these muscles contribute significantly to trunk stability and movement. They help maintain the shape of the rib cage, shielding the heart and lungs. Coordinating with the diaphragm, the intercostals regulate intra-abdominal pressure, which provides foundational support for the spine and core during activities like twisting or bending.
Specific Exercises for Intercostal Muscle Strengthening
Targeted exercises that involve lateral flexion and rotation of the torso are highly effective for strengthening the intercostal muscles. These movements actively load the muscles as they work to control the movement of the rib cage. The key to engaging the intercostals is to focus on the expansion and compression of the ribs rather than just large body movements.
Side-Bending Resistance
A standing side-bending stretch can be modified into an active resistance exercise. Stand with feet shoulder-width apart, holding a light dumbbell or resistance band handle in one hand. Slowly lean your torso to the opposite side, feeling the active contraction along the side holding the weight. Control the movement as you return to the center, performing 10 to 12 repetitions per side while keeping your hips stable.
Thoracic Rotation
Seated thoracic rotation isolates the twisting function of the intercostals. Sit upright with your hands laced behind your head and elbows wide. Gently twist your upper body to one side as far as comfortable, maintaining a tall spine and keeping your hips facing forward. Hold the twisted position for a slow count of three before returning to the start, and repeat for 10 repetitions per side.
Cat-Cow Rib Mobilization
The traditional Cat-Cow yoga stretch can be modified to target intercostal mobility and strength. Start on your hands and knees in a neutral position. In the “Cat” position, round your back and focus on pulling your navel toward your spine, squeezing air out to compress the rib cage. In the “Cow” position, arch your back and actively expand your ribs laterally and forward, drawing a deep breath to widen the space between the ribs.
Resistance Band Breathing
Adding external resistance to deep breathing provides a strengthening load for rib expansion muscles. Sit upright and wrap a long resistance band around the lower rib cage, holding the crossed ends firmly. As you inhale deeply, actively push your ribs outward against the band’s tension, forcing the external intercostals to work harder. On the exhale, allow the internal intercostals to contract slowly, controlling the band’s release for 5 to 10 slow, deep breaths.
Incorporating Diaphragmatic Breathing and Posture
While isolated exercises build strength, integrating that strength through proper breathing and posture is necessary for functional improvement. Diaphragmatic breathing, or belly breathing, reinforces intercostal strength by coordinating the diaphragm with the secondary breathing muscles. This technique involves engaging the diaphragm to pull air down, causing the abdomen to rise, while the intercostals ensure the lower ribs expand laterally. Practicing this for five to ten minutes daily trains the body to breathe more efficiently, reducing reliance on accessory neck and shoulder muscles.
Poor posture significantly inhibits intercostal function by keeping the rib cage compressed. When shoulders are rounded, the reduced intercostal space makes it harder for the ribs to expand, leading to shallow breathing. Maintaining a tall, upright posture optimally positions the rib cage for full expansion, allowing the intercostals to perform their role without restriction. Correcting your posture provides an immediate functional benefit by creating the necessary space for lateral rib movement. Aligning the shoulders over the hips encourages better thoracic mobility and reinforces intercostal engagement during passive breathing.