WHAT IS RIB FLARE?

Did you notice that your bra feels tighter after having a baby?

During pregnancy our internal organs move upwards to make room our growing baby. This pushes the ribs up and out in a state of inhalation (expansion) and once postpartum, it can be hard to get the ribs to move back down, which in turn, affects how well the diaphragm can contract and relax. This lack of rib cage mobility throughout pregnancy leaves the intercostals (the muscles in between your ribs) tight and weak and a center of gravity shift often moves the pelvis into a more anterior pelvic tilt affecting rib cage positioning.

Rib flare can present itself in two ways:

Your Ribs flare out to the front

This moves your whole ribcage upwards as a unit and looks like you’re sticking your chest out. It also creates a high hinge point. This posture can make it harder for your abdominal muscles to regain tension as your ribs should be stacked over your pelvis to allow for your diaphragm to better ascend and descend.

YOUR RIBS FLARE OUT TO THE SIDE

A wide ISA (infrasternal angle angle) prevents someone from getting a good inhale as the rib cage is stuck in a state of inhalation. This often leaves to compensation by breathing up into the chest instead of down into the body. When ribs are expanded too wide, it shifts the body’s natural breathing mechanics. If you are struggle to get a good inhale, you will struggle to get a strong exhale. And without a strong exhale, you will struggle to engage your core. This can also be seen with someone that presents an upper diastasis recti (above the belly button).

Also its important to note, that during pregnancy all women will present with a wider ISA than ‘normal’

Wide ISA on left (greater than 110 degrees). ‘Normal’ rib cage position around 90 degree angle

RIB FLARE ON ONE SIDE?

Often rib flare can present itself on one side, ususally the left side, due to the diaphragm attaching lower on the right side. This makes it easier for you to keep your ribs ‘tucked in’. Alongside this, we have more internal organs that sit on the left side and during pregnancy, baby will push them up and out the way as they grow.

One sided rib flare – and rib flare in general – can lead to muscular in balances which in turn could have an affect up or down the chain with things like: your core healing, managing pressure, low back pain and pelvic floor symptoms.

It’s also important to note that rib flare isn’t necessarily bad; most women will likely present with some degree of rib flare immediately postpartum. Over time, some many naturally go back to their typical pelvis and rib cage resting position, whereas others will need specific exercises to address.

RIB FLARE EXERCISES

So how can we improve rib flare during the early postpartum period?

90/90 Breathing

One of the best ways to improve rib flare is to focus on your exhale. A great entry point to this is in a 90/90 position against a wall where your ribcage is over pelvis, diaphragm over pelvic floor and what is often cued as “neutral” or a “stacked position”. Finding a good neutral alignment or stacked position can allow for better core engagement which can help move the ribs down and in on the exhale. It also puts our diaphragm in a more optimal position to ascend and descend, which in turns helps coordination and managing pressure.

Back Body Expansion

Improve mobility of your rib cage in all directions. Specifically the backside of your body to improve your inhale/exhale.

Seated on the back of your heels, slowly round your back forward bringing your arms towards the ground. Round though the back, bringing your forearms to the floor, elbows close to or touching your knees, palms up, tuck your chin. In this position, you should feel a nice lengthening through the spine. As you inhale up towards the ceiling, feel the breath expand through the back of your body. As you exhale, with a slow ‘hah’ imagine a deflating mattress as you compress yourself down. Repeat for up to 10 breaths here.

Diagonal Crunch with Reach

Once you have practiced your breathing it’s time to add in strength.

Here we are working on bringing the ribcage down and in while also building external oblique strength and keeping the lower abs flat. Bring your arm behind your head. As you exhale crunch up and over, reaching your elbow towards your opposite hip. Again, thinking about leading this movement from the ribcage as you initiate that exhale vs lifting from the neck and shoulders. Hold in place at the top. Take an inhale and as you exhale,  slowly lower back to the starting position keeping the ribcage down throughout.

Diagonal Pull Apart

Come into a tall kneeling position with a light band and holding it in both hands. You’re doing this on the side that has the rib flare. Exhale as you pull the band across your body. On the side with your arm down, focus on the ribcage coming in and down on that exhale (your side with the rib flare). You can rotate sligthly into the movement to help. Inhale slowly returning to the start position without loosing position and flaring the rib cage.

Kneeling Overhead Press

Now that you have established a foundation of bringing the rib cage in and down on your exhales. We’re going to add further load and challenge to the movement. Note the space underneath my rib cage prior to starting these reps. 

On your exhale, initiate the movement from the ribcage and then press the weight slowly overhead. You should not see the space underneath the rib appear or want to jut forward to find range of motion. Slowly lower back down to the shoulder, controlling that rib angle throughout. For feedback, you can place the free hand under the rib cage to feel that space close on your exhale.

For more guidance on how to regain core strength in the early postpartum period, join my Return to Movement or Return to Strength programs. Each program focuses on a gradual return to fitness, emphasizing a full body approach to your postpartum recovery.