Sandwich Muscles II

If you hope to maintain a strong and healthy flow of fresh air in and out of your lungs at any age, you need to keep your pumper-and-squeezer muscles strong and flexible. As you age, the double layers of muscles (intercostals) sandwiched between your ribs become less active and more brittle. Poor posture pinches and inhibits the intercostals from doing their job efficiently. These are the muscles that raise and lower your ribs, changing the volume of your ribcage with each breath you take. Weak, cramped, lazy intercostal muscles cannot deliver the amount of oxygen you need for an active life.

1. Stand with your feet slightly more than shoulder-distance apart (toes straight ahead) with your back against a wall. Your bottom and BOTH shoulder blades will touch the wall at all times.
2. Stretch your right arm over your head and touch your left ear with your right hand (or as close as you can come). Lay your free hand on your navel and face forward the entire time.
3. Lengthen your spine first and then stretch slowly to the left, sliding along the wall only as far as is comfortable. Breathe quietly in and out, feeling the muscles working between the ribs along your right side. Hold for three or four breath cycles.
4. Pull your navel in and straighten up slowly. Change hands and repeat on the other side. If you have trouble returning to an upright position, you stretched too far.

This is an awareness exercise and a reminder of the importance of keeping pumpers-and-squeezers in good condition.

Be well. Breathe beautifully.

LINK: Sandwich Muscles I