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I received a question on Reddit asking about how to alleviate recurrent rib injuries and muscle pulls from BJJ. The intercostal muscles (muscle between the ribs) are constantly in motion as they allow for the ribs to expand and contract with breathing and help with some stability between the ribs. These muscle can get irritated and then have a tedency to be re-irritated frequently. A dynamic warm up to help with blood flow and allow the muscles to get some light and comfortable movement will assist with reducing tightness, pain, and getting the area generally primed for more vigorous activity. Try these 4 quick exercises/warm-ups to get your body set to train.

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