Reduce Postpartum Rib Flare
Three helpful tips and tricks to reduce postpartum rib flare
Dr. Ariel Edwards, PT, DPT, CSCS
Getting back to exercise postpartum and starting to notice your bras fit differently around your ribs? Chances are that you might be stuck in a rib flare!!
Rib flaring happens when the ribs lift or spread out as the baby grows during pregnancy. Research shows that on average, a female’s ribcage will expand 2-3’’ over the course of her pregnancy due to the growing uterus displacing the diaphragm and abdominals, causing the ribs to flare forward or laterally. If we don’t work on improving ribcage mobility postpartum, it can impact not only the way your clothes fit- but also your pelvic floor. So if you have diastasis or low back pain after pregnancy, be aware of rib flaring!
While flared ribs may be an inevitable consequence of growing a human, they aren’t permanent! Try these three things to reduce rib flare:
Scapular Mobility On A Yoga Block:
Grab a yoga mat, a yoga block, and get into quadruped position (on your hands and knees)! Place one hand on the yoga block and the other on your shoulder. Press into the yoga block as if you are trying to push the floor away from you. Then pull your shoulder blades back together. Here we are training that serratus muscle to be nice and strong!
Thoracic Thread The Needles:
Trade the yoga block for a resistance band. Attach the band to a stationary object, such as a table leg or couch leg. Get back into a quadruped position with the resistance band perpendicular to your body. Rotate your thoracic spine while you take your right arm and slide it under your left arm. Grab the band in your right hand. Rotate back to quadruped position while pulling the band towards you. Reminder to keep your shoulders down and exhale as you pull the band towards you. Repeat on both sides!
Be Aware Of Your Positioning When You’re Lifting:
Maintaining proper form while lifting postpartum is vital. Make sure to stack your ribs over your pelvis and acknowledge if you are flaring your ribs or not. This alignment supports shoulder health, core engagement, and better breathing. If you’re pressing overhead, take a moment to check your form—ribs down, core on, and exhale as you press!
Not sure if rib flare is contributing to the symptoms you are experiencing? You aren’t alone! Some clients know they have rib flare because they need to go up in bra sizes, but for other clients, the difference is so subtle that they only find out about their flared ribs during their initial pelvic floor PT exam. So, what do you do next? Click HERE to book a free discovery call with one of the members of the FIXXED Pelvic Floor Physical Therapy Team to get to the bottom of your symptoms and get you back to feeling your best!
FIXXED is a first of its kind recovery studio offering bodywork techniques to help you move and feel your best. We offer quick and effective hands-on services in a one on one setting performed by a licensed physical therapist or athletic trainer. We believe that recovery should be fast, convenient, and accessible for everyone which is exemplified in both our locations located in Haverhill, MA & Wakefield, MA. Click HERE to book a free discovery call with FIXXED!
