Costochondritis is the inflammation of the cartilage where the ribs meet the breastbone or where the cartilage attaches to the ribs. Costochondritis can be on one or both sides, but it is often on the left side and can mimic the pain of a heart attack.
Deep breathing exercises often help with opening up the ribcage which can gently stretch the area and help reduce the inflammation. You can do the breathing alone or you can add your arms to get an extra stretch.
Lying down and doing a trunk rotation with your arms stretched out can also get a great stretch in the whole ribcage to relieve costochondritis pain. You might feel it more on the outside, but it will stretch the whole area.
Sometimes thoracic back weakness is a cause because your shoulder will roll forward causing pressure and irritation to the joints. So strengthening the upper back with Ts and Ys will help as well.
Pec or chest stretches are also a great way to open up the chest area. You can stretch on a foam roller, towel, or rolled-up yoga mat lying down. You can also use a corner or doorway, or even a stick or cane to get the stretch.
Scapular or shoulder squeezes and rows with a resistive band will also help strengthen the upper back area to help relieve pressure from the chest area.
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