Standing Rib Intercostal Stretch
Standing Rib Intercostal Stretch is a bodyweight stretching exercise targeting the lats and intercostal muscles. Reaching overhead and leaning to the side elongates the lateral trunk, opens the ribcage, and improves thoracic side-bending mobility.
How to do it
- Stand with your feet hip-width apart and raise one arm overhead.
- Lean your torso to the opposite side, creating a long arc from your raised hand to your hip.
- Hold the side stretch for 20-30 seconds, feeling the stretch along your ribs and lat.
- Return to an upright position and switch sides.
- Repeat as desired.
Form cues
- Keep your feet firmly planted on the floor.
- Reach up tall with your top hand before leaning.
- Breathe smoothly into the side of your ribs.
- Keep your hips facing straight ahead.
Breathing: Inhale deeply as you reach overhead, and exhale slowly as you gently lean into the side stretch.
Common mistakes
- Twisting your torso forward, which shifts the stretch away from your side ribs and into your lower back.
- Holding your breath, which creates unnecessary muscle tension and limits how deeply you can stretch.
- Bending forward or backward instead of purely sideways, reducing the effectiveness on your intercostal muscles.
Muscles worked
Primary: lats. Secondary: shoulders, waist.
Suggested sets & reps
Get fitter
2-3 sets × 20-30 seconds per side, rest 30 s
Lose weight
2-3 sets × 20-30 seconds per side, rest 30 s
Build muscle
2-3 sets × 20-30 seconds per side, rest 30 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain in your ribs or lower back, ease off and return to an upright position.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
How often should I do this stretch?
You can perform this stretch daily, especially as part of a morning routine or after sitting for long periods.
Should I feel pain during the stretch?
No, you should feel a gentle, lengthening tension along your ribs, never sharp or pinching pain.
Can I do this if I sit at a desk all day?
Yes, it is a great movement to help open up the torso after hours of sitting.