Skip to content

5 Simple Stretching Exercises For Costochondritis Pain

Stretching Exercises For Costochondritis Pain

‍In this post, we’ll talk about Stretching Exercises For Costochondritis Pain. When you think about it, the human body is an amazing creation. From head to toe, it’s a network of complex systems working together to keep us healthy and happy.

In order for these systems to work properly, however, it’s important that we maintain flexibility and range of motion in our joints and muscles.

When we don’t move enough or experience too much stress, our bodies will begin to react by locking up those affected areas.

This can lead to the development of costochondritis symptoms and other issues such as arthritis or fibromyalgia (see more details below). Fortunately, there are numerous ways that you can help ease your costochondritis pain through simple stretching exercises.

What is Costochondritis?

Costochondritis is a painful condition that affects the joints connecting your ribs to your breastbone (sternum). The pain can also extend to your shoulder and upper back, which is why it’s often mistaken for a heart attack.

It’s usually caused by stress and/or injury to your ribs and/or chest muscles and is often accompanied by swelling or tenderness.

The exact cause of costochondritis is unknown, but it is thought to be related to overuse of the chest muscles. It may also be caused by trauma to the sternum, such as from a car accident.

Identifying the Cause of Your Costochondritis Pain

If you’re suffering from costochondritis pain, you may be wondering what’s actually causing it. While the cause of costochondritis is unknown, the following conditions are thought to be common causes:

  • Overuse of the chest muscles – This happens when you consistently overuse your chest muscles without rest. This can happen when you lift heavy objects without assistance, exercise without proper form, or participate in sports without warm-up and cooldown.
  • Stress – Overzealous athletes, frequent exercisers, and individuals who push themselves to the limit in their daily lives are at an increased risk of developing costochondritis. When trauma to the costochondral joints occurs. This can come from car accidents, sports injuries, or other accidents that cause trauma to the chest area.

Stretching Exercises for Costochondritis

There is a variety of stretching exercises that can help reduce your costochondritis pain and improve your overall health. Here are Five simple stretching exercises that you can do at home to help relieve your costochondritis pain.

Knee-Facing Stretch

This stretch is designed to loosen up your chest muscles and loosen the joint in your chest where your ribs attach to your breastbone. It’s important to stretch both the left and right sides of your chest to help even out the tension so you can breathe easier.

Here is how to do this stretch:-

  • Start by lying down on your back on a yoga mat or other soft surface.
  • Bend your knees and bring your feet towards your buttocks.
  • Bring your right knee toward your left shoulder.
  • Bring your left knee toward your right shoulder.
  • Hold this position for 30 seconds and then switch to the other side.
  • You can do this stretch as often as you like, but it’s best to do it at least once per day.

Chest Expansion Stretch

This stretch helps alleviate pressure on the joints and muscles of your chest area and can be especially helpful if you experience shoulder or back pain as a result of your costochondritis. This is a great stretch to do in the morning before you get dressed or go to work and again at night before you go to bed.

Here is how to do this stretch: –

  • Start by standing with your feet shoulder-width apart.
  • Bring both arms behind your back and interlace your fingers.
  • Bend from your hips and lift both arms towards the ceiling.
  • Hold this stretch for 30 seconds.
  • Repeat this stretch as often as you’d like.

Latissimus Dorsi Stretch

The lats, or latissimus dorsi, is a large muscle that runs along your back and connects to your upper arm. This muscle can become tight and stiff from lifting, typing, or any other activity that requires you to use your back and arms. This stretch can help alleviate pain in your chest and upper back as a result of costochondritis.

Here is how to do this stretch:-

  • Start by standing with your feet shoulder-width apart.
  • Place both hands behind your back.
  • Use your right hand to grab your left elbow and pull it towards your right side.
  • Use your left hand to grab your right elbow and pull it towards your left side.
  • Hold this position for 30 seconds and then switch to the other side.
  • Repeat this stretch as often as you’d like.

Shoulder Blade Squeeze

This stretch helps loosen up your scapula, or shoulder blade, and can help alleviate pain and discomfort in your upper back and neck.

Here is how to do this stretch: –

  • Start by lying down on your stomach on a yoga mat or other soft surface.
  • Place both palms behind your head and use your elbows to help support your weight.
  • Squeeze your shoulder blades together as tightly as you can.
  • Hold this position for 30 seconds.
  • Repeat this stretch as often as you’d like.

Push-up Position Stretch

This stretch can help loosen up your chest and shoulder muscles and help improve your posture. This can be especially beneficial if you experience back and neck pain as a result of your costochondritis.

Here is how to do this stretch: –

  • Start by standing with your feet shoulder-width apart.
  • Bend your knees slightly.
  • Bring your hands toward your chest.
  • Push your chest forward and down, while keeping your head and neck relaxed.
  • Hold this position for 30 seconds.
  • You can do this stretch as often as you’d like.

Conclusion

Costochondritis is a painful condition that can make it difficult to do daily activities and can sometimes even keep you from going to work. Fortunately, there are numerous ways that you can help ease your pain through simple stretching exercises. Be sure to do these stretches regularly to improve your health and ease your pain.

Hope this article about Stretching Exercises for Costochondritis Pain was helpful for you. If you want to know more about Costochondritis you can visit https://www.ncbi.nlm.nih.gov/pubmed/19827277.

Leave a Reply

Your email address will not be published.