To relieve tension and discomfort in the chest and sternum, it is recommended to follow a routine combining a passive pectoralis major stretch against a wall, gentle self-massage of the intercostal and subclavicular areas, and a deep breathing exercise with breath retention to stretch the rib cage from the inside.

noli's read

The proposed thoracic mobilization approach is very consistent for relaxing this area, which is often contracted in daily life. Stretching the pectoralis major is validated by a study by Yoo et al. (2016) in the Journal of Physical Therapy Science (interventional study), which demonstrates its effectiveness in improving chest flexibility and expansion. Regarding self-massage, a review by Beardsley and Škarabot (2015) in the International Journal of Sports Physical Therapy (literature review) confirms that myofascial release helps to temporarily reduce sensitivity and release local muscle tension. Finally, the breathing exercise with breath retention allows for the active stretching of deep inspiratory muscles. However, the claim that this retention 'forces the joints to open' is a somewhat figurative mechanical explanation that has not been scientifically demonstrated. Overall, this is a very safe and relevant flexibility routine for restoring comfort.

the sources

No named source held this one up — that absence is part of the verdict.