Intercostals

1. Stretch

Hold Time: 30-90 seconds
Optional: While performing this stretch, take a deep breath and hold it for 15 seconds.  Exhale, and repeat for a total of 90 seconds.
Frequency: 1-3 times per day for a total of 5 minutes per week

2. Strengthen

Repetitions: 15-20
Sets: 2-3
Frequency: 3-4 times weekly