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  1. j416to is offline

    Middleweight

    Join Date
    Feb 2004
    Location
    Canada
    Posts
    1,242

    Posted On:
    9/27/2004 9:30am

    supporting member
     Style: Muay Thai, Kenjutsu

    --
    Hell yeah! Hell no!

    Strengthening Intercostal Muscles?

    Okay okay, so I fully admit that I'm a wus. An old wus that takes forever to heal. But does anyone have any good exercises to suggest, for strenghtening intercostal muscles. I was sparring with a senior fighter last week and took a round house kick to the back of my rib cage. I should have just knee checked it, but I didn't. I tried to absorb it by rotating my body away from his shin, but it came in so fast that the impact caused a mild separation of my rib cage. A straining of my intercostal muscles. Now whenever I rotate my trunk, quickly, it feels like a rib pops out. It's nothing really too painful, just annoying. I know that with rest and time, everything will be fine. But does anyone have any suggestions on what I can do to strengthen these muscles? Abdominal exercises, crunchs and obliques, pull downs, shoulder presses, good mornings, squats, dips, deadlifts, dumbell rows, etc... all seem to be of little influence, since I've been back to the gym and haven't felt any resistance doing any of these exercises.

    Any suggestions would be appreciated. Thanks!
  2. PizDoff is offline

    .

    Join Date
    Feb 2003
    Location
    Toronto
    Posts
    18,598

    Posted On:
    9/27/2004 3:14pm

    supporting memberstaff
     Style: Grappling

    --
    Hell yeah! Hell no!
    Have you tried:

    1. Lateral shoulder raises, out to the side, can be cable or DB
    2. Russian twists - http://www.bsu.edu/webapps/strengthl...s.asp?exid=126
    3. Side Deadlifts
    4. Don't know what you call this one;
    Stand with feet shoulder width apart, do a single arm row but using your abdominal muscles simultaneously to bring the weight up.


    More here, enjoy:
    http://www.exrx.net/Lists/Directory.htm



    Make sure you take it slow as well, rest and consult your docter before starting any new exercise program. :)
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  3. Jenfucius is offline

    Shogun of Long Island

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    Jun 2003
    Posts
    4,013

    Posted On:
    9/27/2004 6:58pm

    Join us... or die
     

    --
    Hell yeah! Hell no!
    the only thing that works the intercostals is heavy breathing
  4. Dochter is offline

    Neutral, or nearly so

    Join Date
    Oct 2002
    Posts
    8,049

    Posted On:
    9/27/2004 7:52pm

    supporting member
     Style: BJJ

    --
    Hell yeah! Hell no!
    ^ what he said.

    Maybe you're thinking of working your lats?
  5. PizDoff is offline

    .

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    Feb 2003
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    Toronto
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    Posted On:
    9/27/2004 8:04pm

    supporting memberstaff
     Style: Grappling

    --
    Hell yeah! Hell no!
    That's what I pretty much 'change/interpreted' his question to mean. :)
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  6. j416to is offline

    Middleweight

    Join Date
    Feb 2004
    Location
    Canada
    Posts
    1,242

    Posted On:
    9/27/2004 8:35pm

    supporting member
     Style: Muay Thai, Kenjutsu

    --
    Hell yeah! Hell no!
    That's pretty much what I was afraid of. Rest and heavy breathing is all that I can do for them, until they "fix" themselves.

    I tried some lat pull downs, but they didn't really effect my intercostals. And abdominal oblique exercises don't seem to work anything in the back of the rib cage either. The side lifts that Pizdoff was suggesting seem to be the closest thing that works them. They seem to stretch out my intercostals, I can feel them doing that, but they don't really contract the muscles.
  7. CrimsonTiger is offline
    CrimsonTiger's Avatar

    RAAAAAAR! Fear the Tiger!

    Join Date
    Dec 2002
    Location
    Toronto, Canada
    Posts
    3,579

    Posted On:
    9/27/2004 8:46pm

    supporting member
     Style: Karate/Muay Thai

    --
    Hell yeah! Hell no!
    Can't ab-work help support the trunk to let intercostals heal?

    The only intercostal exercise/stretch I've found works is the "Y" deep-breathing...laying back over a bench, letting your arms hang out/back (Y-shape) and breathing deep to expand the chest.
    Regards,
    CrimsonTiger

    "Na'h, they should go to old school rules.
    One guy gets sword and sheild, the other gets a net and a trident.
    Lions eat christians between rounds." - Strong Machine
  8. j416to is offline

    Middleweight

    Join Date
    Feb 2004
    Location
    Canada
    Posts
    1,242

    Posted On:
    9/27/2004 8:52pm

    supporting member
     Style: Muay Thai, Kenjutsu

    --
    Hell yeah! Hell no!
    Yeah, I'm sure there are things that I can do to help support them, while they heal on their own. And stretching is definitely helpful. I was just hoping that I could find an exercise that would contract them, something to strengthen them.
  9. PizDoff is offline

    .

    Join Date
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    Toronto
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    Posted On:
    9/27/2004 8:57pm

    supporting memberstaff
     Style: Grappling

    --
    Hell yeah! Hell no!
    Originally posted by j416to
    I tried some lat pull downs, but they didn't really effect my intercostals. And abdominal oblique exercises don't seem to work anything in the back of the rib cage either. The side lifts that Pizdoff was suggesting seem to be the closest thing that works them. They seem to stretch out my intercostals, I can feel them doing that, but they don't really contract the muscles.
    w00t!!! Half points!

    OH OH I'VE GOT IT!!!
    To work your intercostal muscles.
    You hang upside down, then do the lateral raises!!!!
    *Lights flash and bells chime and confetti comes down and stuff*
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  10. TaeBo_Master is offline
    TaeBo_Master's Avatar

    Certified Fitness Trainer

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    Mar 2003
    Location
    San Antonio, TX
    Posts
    4,002

    Posted On:
    9/27/2004 9:00pm

    supporting memberforum leader
     Style: Judo, Jujitsu

    --
    Hell yeah! Hell no!
    The back of your ribs are covered by your lats.
    Click To Get My Free Training Newsletter... Do It NOW!


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