How to Address Rib Flare in Postpartum
Hey there, mamas! If you've been noticing that your tops, bras, or bikinis are fitting a bit snugger around your ribs and back postpartum, you might be experiencing what's known as rib flare.
But what exactly is rib flare, and how does it impact your body?
Rib flare occurs when your ribs are positioned in an upward or outward position, often due to changes in posture and muscle tension, which are common during and after pregnancy. This can lead to your abdominal muscles being pulled into a stretched position, potentially hindering the healing of diastasis recti or abdominal separation, despite consistent core exercises.
The good news is, rib flare can be addressed with time and consistency. Here are three key approaches to start managing rib flare effectively:
1. Posture and Breathing Techniques: Improving your posture can significantly help in reducing rib flare. Focus on aligning your ribs directly over your hips without sucking in, overly gripping your ribs, or tucking your hips. It might take some practice to find that tall spine, but this adjustment can make a big difference! Incorporating proper breathing techniques, such as diaphragmatic breathing, can further support core stability for better alignment.
2. Myofascial Release: Myofascial release techniques can target tight areas around the ribs and back that contribute to rib flare. This gentle therapy helps improve range of motion, enhance tissue circulation, and promote better breathing patterns. Consider using foam rollers, massage balls, or seeking assistance from a qualified therapist to perform myofascial release effectively and safely.
3. Corrective Exercises: Integrating specific corrective exercises into your routine can strengthen the muscles that support proper rib alignment and core stability. Here are five effective moves to start with:
Overhead Press with Legs in Tabletop Position: Exhale as you press against a wall or resistance band overhead.
Diagonal Pull: Exhale as you perform a pulling motion diagonally across your body.
Supine Overhead Pulldown: Lie on your back and exhale as you pull a resistance band or cable overhead and down towards your chest.
Single Arm Pulldown with Leg Extension: Exhale as you pull a resistance band or cable down with one arm while extending the opposite leg.
Side Plank: Exhale as you lift into a side plank position, focus on maintaining alignment and preventing the top rib from flaring up.
These exercises not only target rib flare but also contribute to improved diaphragm function, leading to a stronger core and pelvic floor, reduced neck and upper back tension, alleviated low back pain, and stabilized SI joint.